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Quads

Single Leg Box Jump

The Single Leg Box Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 12%.

Level: AdvancedEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Stand on one leg facing a low plyo box, about a foot away.
  2. Swing the arms back and sink into a quarter squat on the standing leg.
  3. Swing the arms forward and jump onto the box off the one leg.
  4. Land on the same foot with a soft knee, hips back, and hold balance.
  5. Step down with control and repeat, then switch legs.

Tips

  • Start with a much lower box than for two-leg jumps.
  • Keep the knee tracking over the second toe on take-off and landing.
  • Hold every landing for two seconds.

Common mistakes

  • Landing with the knee caving inward.
  • Using a box so high that the landing is a deep single-leg squat.
  • Putting the other foot down to save the landing.

Muscles worked by the Single Leg Box Jump

  • Gluteus maximus Primary18%
  • Quads (vastus lateralis) Primary16%
  • Calves (gastrocnemius) Primary12%
  • Quads (vastus medialis) Primary12%
  • Gluteus medius Secondary8%
  • Quads (rectus femoris) Secondary8%
  • Calves (soleus) Secondary7%
  • Hamstrings (biceps femoris) Secondary6%
  • Adductors Minor4%
  • Hamstrings (semitendinosus/-membranosus) Minor3%
  • Upper abs Stabilizer2%
  • Spinal erectors (lower back) Stabilizer2%
  • Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.

Single Leg Box Jump alternatives

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Frequently asked questions

What muscles does the Single Leg Box Jump work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The gluteus medius, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.

Is the Single Leg Box Jump good for beginners?

The Single Leg Box Jump is rated advanced. If you are new, learn the Alternating Jump Lunge first and build up from there.

What is a good alternative to the Single Leg Box Jump?

For example the Single Leg Broad Jump, Single Leg Hop and Alternating Jump Lunge. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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