Procaryote
Knee · Motor control

Unilateral forward/backward hopping

Unilateral forward/backward hopping, 3 sets, 10 repetitions per leg

Illustration of the Unilateral forward/backward hopping exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand on one leg and perform small controlled jumps forward then backward, keeping the knee stable. Land softly on the same leg and maintain balance before repeating the jump.

Tips: Keep the trunk upright and slightly contract the muscles around the knee for better control. Look straight ahead to aid balance.

Progression: Gradually increase the height of the jumps or the speed as you feel comfortable and stable.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Improve motor control and knee stability
Also known as
single leg forward-backward jumps, small unilateral jumps, knee control hopping

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.