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Quadriceps · Advanced

Single Leg Broad Jump

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

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Single Leg Broad Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 5 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Balance on one leg with the hip loaded back, the knee softly bent, and the arms ready to swing.
  2. 02Drive the arms forward and extend through the hip, knee, and ankle to jump for distance.
  3. 03Land on the same leg with the foot under your center of mass and the knee bent.
  4. 04Absorb the landing through the hip and knee without allowing the knee to collapse inward.
  5. 05Hold the landing until stable, then reset before the next repetition or switch legs.

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Variations

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Alternatives

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