How to do the Single Leg Box Jump
- Stand facing the box, balancing on one leg with the other foot lifted.
- Bend your working leg's ankle, knee, and hip to load for a jump.
- Push off the floor and swing your arms to jump onto the box.
- Land softly on the same leg with your whole foot, bending your hip and knee.
- Carefully step down and reset before trying the jump again.
Full technique — 7 steps
- Stand facing the box and balance on one leg with the other foot held off the floor.
- Set your stance under the hip, then swing your arms back as you load the jump.
- Dip through the ankle, knee, and hip of the working leg without letting the knee cave inward.
- Drive upward explosively through the floor and swing your arms forward to project onto the box.
- Land on the same leg with your whole foot on the box, knee pointing the same way as that foot.
- Absorb the landing by bending the hip and knee, then stabilize before moving.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Jump Squat Easier
Dumbbells
- Dumbbell Frog Jump Easier
- Dumbbell Burpee Easier
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
- Easier Box Jump
- This exercise Single Leg Box Jump
- Harder Jumping Pistol Squat
Too hard for now? Start with the Box Jump.
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).
