Single Leg Box Jump
The single leg box jump is an advanced plyometric exercise that develops unilateral lower body power by requiring an explosive jump from one leg onto a box. It targets the quads and glutes while also building ankle stability, coordination, and reactive strength.
How to do it
- Stand on one leg in front of a sturdy plyo box.
- Bend your standing knee and swing your arms to generate momentum.
- Explode off the single leg and land on top of the box with both feet.
- Step back down carefully and reset on the same foot.
- Complete all repetitions on one side before switching legs.
Form cues
- Stand tall on your working leg with a soft knee.
- Drive your arms upward to create explosive momentum.
- Land softly with your knees tracking over your toes.
- Step down slowly instead of jumping back down.
Breathing: Inhale deeply as you prepare to dip down, then exhale forcefully as you drive upward into the jump.
Common mistakes
- Landing with stiff knees, which places excessive stress on your joints instead of absorbing impact smoothly.
- Using a box that is too tall, which compromises your landing mechanics and increases injury risk.
- Rushing the reset between reps, leading to poor balance and unstable takeoffs.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves, core.
Suggested sets & reps
Get fitter
3 sets × 5 reps per leg, rest 75 s
Lose weight
3 sets × 5 reps per leg, rest 60 s
Build muscle
3 sets × 4-6 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have knee or ankle sensitivity, ease off or choose a gentler alternative like a standard step-up.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do single leg box jumps if I am a beginner?
This is an advanced movement. Beginners should master standard step-ups and basic two-foot box jumps first.
How high should the box be?
Start with a very low, stable surface to master form and balance before attempting higher boxes.
What should I do if my knees hurt upon landing?
Stop immediately, lower the box height, and focus on landing softly with bent knees to absorb the force.