# Single Leg Box Jump

A unilateral plyometric jump targeting the quads, glutes, and calves. Builds single-leg power, landing control, and side-to-side stability for field and court athletes.

- Advanced · Plyometric
- Equipment: Plyo box
- HD video: https://media.seto.fit/exercises/unilateral-box-jump/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-box-jump/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Calves: 6/10

## How to do the Single Leg Box Jump

1. Stand facing the box, balancing on one leg with the other foot lifted.
2. Bend your working leg's ankle, knee, and hip to load for a jump.
3. Push off the floor and swing your arms to jump onto the box.
4. Land softly on the same leg with your whole foot, bending your hip and knee.
5. Carefully step down and reset before trying the jump again.

### Full technique — 7 steps

1. Stand facing the box and balance on one leg with the other foot held off the floor.
2. Set your stance under the hip, then swing your arms back as you load the jump.
3. Dip through the ankle, knee, and hip of the working leg without letting the knee cave inward.
4. Drive upward explosively through the floor and swing your arms forward to project onto the box.
5. Land on the same leg with your whole foot on the box, knee pointing the same way as that foot.
6. Absorb the landing by bending the hip and knee, then stabilize before moving.
7. Step down under control and reset fully before the next repetition.

## Common mistakes

- Knee collapsing inward on takeoff
- Landing on the toes only
- Using the trailing leg for help
- Jumping down off the box
- Failing to stabilize landing

## Form cues

- Stick the landing
- Knee points where foot points
- Use your arm swing
- Land with whole foot

## How much to do

- **Power** (great fit): 3–5 sets of 3–5 reps · rest 2 min 30 s · 2 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Jump Squat](https://seto.fit/exercises/resistance-band-jump-squat/)
- **Dumbbells**: [Dumbbell Frog Jump](https://seto.fit/exercises/dumbbell-frog-jump/), [Dumbbell Burpee](https://seto.fit/exercises/dumbbell-burpee/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [In and Out Jump Squat](https://seto.fit/exercises/in-and-out-jump-squat/) — 45% of bodyweight
- Easier: [Box Jump](https://seto.fit/exercises/box-jump/) — Intermediate
- **This exercise: Single Leg Box Jump — Advanced**
- Harder: [Jumping Pistol Squat](https://seto.fit/exercises/jumping-pistol-squat/) — 110% of bodyweight

## Quick answers

### What muscles does the Single Leg Box Jump work?

Primary: Quads 9/10, Glutes 8/10. Also works: Calves 6/10.

### When should I do the Single Leg Box Jump in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 8 min with rest.

### How many sets and reps of the Single Leg Box Jump?

Power: 3–5 sets of 3–5 reps, rest 2 min 30 s, 2 reps in reserve.

### What can I do instead of the Single Leg Box Jump?

Resistance bands: Resistance Band Jump Squat. Dumbbells: Dumbbell Frog Jump, Dumbbell Burpee.

### What is an easier version of the Single Leg Box Jump?

Box Jump (Intermediate), In and Out Jump Squat (45% of bodyweight).

### What is a harder version of the Single Leg Box Jump?

Jumping Pistol Squat (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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