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Single-Leg Plyometric Exercises

Warm-Up

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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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Women naturally have a lower center of gravity than men, making it easier to keep our balance and stay low to the ground in power moves like this plyometric lunge.

How to do it: Perform a reverse lunge with your back leg slightly at an angle. Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground. Immediately jump back the other direction and continue alternating until you feel the burn. Form check: Keep your knees bent and stay as low as possible to really work your quads.

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.

How to do it: Start standing with your right foot forward, left leg back and lower into a runner's lunge, reaching your left arm towards your right foot and extending your right arm behind you [A]. Push off the floor with both feet, jumping straight up, scissoring legs midair, and land back into a runner's lunge with your left leg forward, right arm reaching across. If an injury prevents you from jumping, try quickly alternating your legs with a rear tap instead of the jump. Do 15 switches (or alternating rear taps) total.

Quick Form Tip: Start slow to insure proper form on your landing (always keep your knees behind your toes on the front leg of your lunge). Progress into a faster speed when you're ready to advance.