Single-Leg Bounding
Advanced
Lower Body
Locomotive
Description
Repeated maximal horizontal hops on one foot covering maximum distance. The ultimate unilateral power exercise for sprinters and field sport athletes.
Muscles Worked
Glutes (primary)
Hamstrings (primary)
Quadriceps
Hip Flexors
Equipment
None
Coaching Cues
- Start on one foot. Bound forward explosively. Land on same foot, immediately bound again. Focus on covering ground, not height. Use aggressive arm action. Maintain distance through all reps.
Contraindications
High impact. Requires excellent single-leg strength and stability.