Single Leg Hopping Assessment for Runners

What is running other than thousands of single leg hops or lunges? This is a progression of the functional test, single leg squat.

You should be able to perform this as much as needed with relative stability of your hip, knee, and ankle. A quick way to tell if you have the requisite stability is if you knee tracks over your second toe with each hop. If not, it is likely there are

  • hip/ankle mobility deficits
  • hip weakness
  • motor control issues
  • balance issues
  • any combination of the above
Seek out a qualified Physical Therapist if that is the case, or if you cannot complete this without pain.

Single Leg Hopping Assessment


  1. I love it! I used to rely on the two single leg tests of the FMS only, but this is simple, elegant, dynamic and takes less than a minute.

  2. Yes! The FMS screens are great and show patterns, but most runners need first stable single limb squat then hop as a progression for capacity training/testing.

  3. Erson. Agree with your thoughts. Pr Hewett's X Hop is a great multidirectional stability progression.
    Craig Liebenson

    1. Thanks Craig! Will check it out and possibly myself or my motor control cybord friend Chris Johnson will post it.


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