Single Leg Stability: 4-Hop
A multi-directional hop circuit on one leg using four pads—land softly, stabilize fast, and build return-to-sport ankle control.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Ankle stabilizers, calf complex, peroneals, tibialis anterior/posterior, glutes, and core.
Key Benefits
- Trains multi-directional landing mechanics
- Builds explosive stability and reactive balance
- Improves coordination, proprioception, and confidence
- Excellent return-to-sport progression when ready
Equipment Needed
Four stability pads (or markers/towels as a substitute) and a flat open space.
How to Perform
- Set up four pads/targets with comfortable spacing.
- Start on one leg and hop to the next target.
- Land softly and stabilize before the next hop.
- Continue the pattern for time, then switch legs.
Programming Options
- 45–90 seconds per leg
- 1–3 sets
- Rest 60–120 seconds between sets
When to Use It
Advanced balance work, injury prevention, and return-to-sport prep for runners and change-of-direction athletes.
Related Ankle Exercises
For more ankle stability drills, visit the full Ankle Exercises category.
Frequently Asked Questions
How far apart should the pads be?
Start close enough that you can land quietly and stick each hop. Increase spacing only if you can maintain clean control and alignment.
What if I feel this mostly in my knee instead of my ankle?
That usually means the knee is absorbing too much load. Reduce hop distance, focus on softer landings, and keep the knee tracking over the foot.
What’s a good regression?
Do step-to targets (no hopping), mini-hops in place, or balance holds on one target until you’re ready to link hops together.
More exercises in this collection
Explore other videos in Ankle Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.