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Quadriceps · Intermediate

Single Leg Stride Jump

Alternating stride-style leap from one leg to the opposite foot with forward and upward projection.

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Single Leg Stride Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Balance on one leg with the opposite leg behind you and set your arms in a running position.
  2. 02Dip slightly through the supporting hip and knee to load the takeoff.
  3. 03Jump forward and upward while driving the free knee and opposite arm ahead.
  4. 04Land on the opposite foot, absorbing the force through the ankle, knee, and hip without the knee collapsing inward.
  5. 05Hold the landing until balanced, then reset and alternate the takeoff leg.

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Variations

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

Related variationSingle Leg Forward HopsRelated variationStride Jump CrossoverRelated variationSingle Leg Hop ProgressionRelated variationSingle Leg Lateral HopRelated variationSingle Leg Broad JumpRelated variationSingle Leg Triple Hop

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Alternatives

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