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Quads

Single Leg Broad Jump

The Single Leg Broad 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 behind a line, free foot lifted behind you.
  2. Swing the arms back and sink into a quarter squat on the standing leg.
  3. Swing the arms forward and jump forward as far as you can.
  4. Land on the same foot with a soft knee and hips back.
  5. Hold the landing for two seconds, then reset and repeat before switching legs.

Tips

  • Choose a distance you can land and hold without a wobble.
  • Keep the knee in line with the toes on take-off and landing.
  • Use a big arm swing to add distance.

Common mistakes

  • Landing with the knee caving inward.
  • Hopping forward again to catch balance.
  • Landing on a straight leg.

Muscles worked by the Single Leg Broad 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 Broad Jump alternatives

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Frequently asked questions

What muscles does the Single Leg Broad 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 Broad Jump good for beginners?

The Single Leg Broad 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 Broad Jump?

For example the Single Leg Box 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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