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Quadriceps · Advanced

Single Leg Depth Jump

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

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Single Leg Depth Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Box

Sets × reps

4 × 5 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand on one leg at the edge of a low stable box.
  2. 02Step off and land on the same leg with a short controlled absorption.
  3. 03Rebound immediately into a vertical jump by extending the ankle, knee, and hip.
  4. 04Land on the same leg with the knee aligned and trunk balanced.
  5. 05Stabilize fully and reset 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.

Easier regressionDepth JumpRelated variationDepth Drop

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

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