Single to Double Leg Box Jump — how to, muscles worked, alternatives

How to do the Single to Double 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 on the box with both feet flat and knees bent.
Step down carefully, one foot at a time, to prepare for the next jump.

Full technique — 8 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 top of the box with both feet flat and knees bent to absorb force.
Stand tall on the box to finish the rep without letting your knees cave inward.
Step down one foot at a time and reset your stance before the next jump.
Complete all reps on one side, then switch legs.

Common mistakes

Knee collapsing inward on takeoff
Using the trailing leg for help
Knees collapsing inward on landing
Picking a box too high
Hard, noisy landings
Jumping down off the box

Form cues

Use your arm swing
Knee points where foot points
Land with both feet
Land quietly
Step down every rep

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 Same level

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 45% of bodyweight
Easier 180 Jump Squat 50% of bodyweight
This exercise Single to Double Leg Box Jump 60% of bodyweight
Harder Single Leg Box Jump Advanced
Harder Jumping Pistol Squat 110% of bodyweight

Too hard for now? Start with the 180 Jump Squat.

Quick answers

What muscles does the Single to Double Leg Box Jump work?

Primary: Quads 9/10, Glutes 8/10. Also works: Calves 7/10, Hamstrings 5/10, Hip abductors 4/10, Hip adductors 3/10.

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

Main lift. Goes first after the warm-up, while you are fresh. ≈ 9 min with rest.

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

Strength: 3–5 sets of 3–5 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 5–6 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 6–8 reps, rest 1 min 30 s, 3 reps in reserve.