Reverse Single Leg Hops


  • A series of skips and hops that you can do anywhere anytime
  • Learn how to dynamically balance your body on one foot and keep adductors from collapsing
  • Vertical / Horizontal displacement should only be about 1-2 / 10inches respectively
  • Maintain good body stability throughout


  • Strengthen your adductors and feet
  • By hopping backwards, you activate the muscles in the feet for balancing a lot more 
  • Avoid overuse injuries and work on lateral stability that most runners don’t need to use


Beginner: forward hop 3 sets for 10-15meters without losing form

Intermediate: forward hop 1 set for 15-20meters, backwards hop 10-15meters

Advanced: forward hop for 20-30meters, backwards hop 20-30meters

  • Make sure you do it for BOTH legs!
  • Watch for your hips getting off-balance to maintain stability