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Quadriceps · Advanced

Box Drop to Single-Leg Stabilization

Low-box drop to a single-leg stick for eccentric landing, deceleration, and balance control.

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Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Box

Sets × reps

3 × 5 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand near the edge of a low stable box with clear landing space and choose the landing leg.
  2. 02Step or gently drop forward without jumping upward from the box.
  3. 03Land on the chosen foot with the hip, knee, and ankle flexed to absorb impact.
  4. 04Keep the knee aligned and hold the landing quietly for two to three seconds.
  5. 05Step down and reset on the box; do not rebound into the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBox JumpRelated variationApproach Box JumpRelated variationBody Weight Seated Box JumpRelated variationBox Jump Step-OverRelated variationBroad JumpRelated variationSingle Leg Box Jump

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Alternatives

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