Single Leg Box Jump Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Calves, Gluteus Maximus
- Intensity
- high
- Category
- plyometrics
- Skill Level
- intermediate
- Estimated Calories
- 8
How to: Single Leg Box Jump
- Stand in front of a sturdy box or platform with your feet shoulder-width apart.
- Bend your knees slightly and swing your arms back.
- Explosively jump onto the box, driving your arms forward for momentum.
- Land softly on the box with your knees slightly bent.
- Step back down, reset your position, and repeat for repetitions.
Common Mistakes
- Landing too hard, which can increase injury risk.
- Not using arms for momentum during the jump.
- Jumping too high and losing balance on landing.
Modifications
- Use a lower box to start if jumping is difficult.
- Perform the jump with support from a wall or railing.
Tips
- Ensure landing softly to reduce impact on the joints.
- Keep your knee aligned over your ankle during the jump.
- Start with a lower box to build confidence before progressing.
Single Leg Box Jump Alternatives
Tags
plyometrics
jumping
agility
lower body
explosive
fitness