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Quadriceps · Advanced

Single Leg Squat Jump

Advanced single-leg squat jump developing vertical power and controlled same-leg landing.

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Single Leg Squat 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. 01Stand on one leg and sit the hip back into a shallow single-leg squat.
  2. 02Keep the free leg positioned for balance and the supporting knee aligned over the foot.
  3. 03Drive explosively through the supporting leg to jump vertically.
  4. 04Land on the same foot with the hip and knee bent to absorb the impact.
  5. 05Stabilize completely before beginning the next repetition, then switch legs after the set.

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Variations

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Alternatives

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

Comparable substituteAlien Squat JumpComparable substituteAlternating Dumbbell Split JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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