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Quadriceps · Advanced

Single Leg Depth Drop

Advanced landing-skill drill stepping from a low box and sticking a quiet, aligned single-leg landing.

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Single Leg Depth Drop demonstration

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 on one leg at the front edge of a low, stable box with the toes near the edge.
  2. 02Step off rather than jumping upward and let the body drop vertically.
  3. 03Land on the same leg with the foot flat and the hip, knee, and ankle flexing together.
  4. 04Absorb the force quietly while keeping the knee aligned over the foot and the pelvis level.
  5. 05Hold the landing until stable, step back onto the box, and reset before repeating.

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Variations

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

Easier regressionDepth DropRelated variationDepth Jump

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Alternatives

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Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

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