Multiplanar hop with stabilization alternate leg


What is it and benefits?

Hop with Stabilization-Sagittal Plane is an intermediate exercise that increases stability and balance in the CORE and throughout the lower body.

Who should perform it?

  • This exercise may be performed by healthy exercisers with excellent CORE stability, flexibility, and strength throughout the body.
  • Any muscle tightness or weakness must be addressed prior to attempting this exercise.

Getting Started:

  1. Stand with both feet hip-width apart.
  2. Suck in the tummy drawing the navel towards the spine.
  3. Keep the chest high, the shoulders rolled back, and hands on hips.

How to Do the Exercise:

  1. Balance on the left leg. Hop forward and land on the right foot.
  2. Balance here briefly (for 2-4 seconds), and then jump back to land on the left foot. You will now be back to the starting position.
  3. Balance briefly and repeat for desired number of repetitions. Then perform this exercise starting on the right side.

Be Safe!

  • Be certain to perform this exercise as long as good form and balance may be maintained throughout.
  • Keep good form and alignment on each landing. If any pain or discomfort occurs in the knees and/or ankles, discontinue this exercise.

Challenge Yourself:

  1. To increase the intensity of this exercise, try upping the speed, jumping higher, and/or increasing the number of repetitions.
  2. To make this exercise even more challenging, perform this exercise hopping side-to-side or by rotating 180 degrees on each hop.


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