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Single-Leg Plyometric Exercises


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Start by walking in place for 30 seconds, and then jog in place for 30 seconds. Next, do one minute of bodyweight squats to make sure your muscles are ready to jump.

Skater Lunge

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Switch Lunge and Hop

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Start in a lunge position with your right foot forward. Lunge down and then push off the ground and quickly switch legs in the air, landing in a lunge with your left foot forward (You can use your arms in any way that feels natural to help you get off the ground).

Repeat the same switch jump two more times (3 total), landing with your left foot forward, and then jump off the ground and land on your left foot only (that’s your hop). That’s one rep. Quickly return to your lunge position and repeat again, this time landing with your right foot forward, and then hopping on the right leg. Continue alternating legs until you've done 8 reps total.

To make it harder, don't use your arms to help get you off the ground (cross your arms over your chest as you do the lunge and hop movements).

Lateral Ankle Hops

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Stand on your right leg with your left knee bent, foot lifted off the floor. Hop to your right, landing on your right foot, and then immediately back to your starting spot, still balancing on your right foot. That’s one rep. Complete 8 reps total on your right leg, and then repeat on the left.

To make it harder, increase the width and/or height of your jumps while maintaining your speed.

Bonus Plyometric Move: Scissor Switch

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This move helps burn more calories while you work the power (fast-twitch) muscle fibers in your legs—a killer combo for trimmer thighs.




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