Procaryote
Ankle and foot · Mobility

Single-leg hopping with weight

Single-leg hopping with weight, 3 sets, 8 repetitions per leg, 2 kg dumbbells in each hand

Illustration of the Single-leg hopping with weight exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Equipment: 2 kg dumbbells in each hand

Description: Stand on one leg while holding a dumbbell in each hand. Perform small jumps in place while maintaining control and balance, then land softly on the same leg. Switch legs after each set.

Tips: Keep your torso upright and engage your abdominal muscles to stabilize your body. Land softly to protect your ankle and avoid sudden impacts.

Progression: Gradually increase the number of repetitions or the weight of the dumbbells as you master the exercise.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
dumbbells
Starting position
Standing on one leg, holding dumbbells
Clinical goal
Improve motor control of the foot and ankle
Also known as
single-leg jump with weights, unipedal small jumps with dumbbells

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.