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Quadriceps · Advanced

Single Leg Box Jump

Plyometric lower-body drill developing power, rhythm, and landing control.

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Single Leg Box Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Box

Sets × reps

4 × 5 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand on one leg facing a stable box set at an appropriate height and load the hip and knee slightly.
  2. 02Swing the arms and drive through the supporting foot to jump onto the box.
  3. 03Land softly on the same foot with the knee and hip bent to absorb the force.
  4. 04Stabilize fully with the knee tracking over the foot before standing tall.
  5. 05Step down carefully, reset your balance, and complete the repetitions before switching legs.

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Variations

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

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Alternatives

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Comparable substituteSquat JumpComparable substituteBench JumpComparable substitute90 Degree Jump Squat Twist

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