The single-leg box jump is an advanced plyometric exercise where you jump onto a box from one leg. It builds tremendous unilateral power, balance, and ankle stability. It demands perfect landing mechanics and should only be attempted after mastering two-leg box jumps.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds elite unilateral explosive power
- Develops single-leg balance and stability
- Carries over to sprinting and jumping sports
- Exposes left-right power imbalances
- Trains the ankle and knee for landing forces
- Impressive plyometric skill
How to perform
- Stand on one leg facing a box (start with a low box — 12 to 18 inches).
- Slightly bend your standing knee. Swing your arms back to load the jump.
- Explosively swing your arms forward and up while pushing off your standing leg.
- Jump onto the box, landing on the same single leg you launched from.
- Land softly with a bent knee to absorb the impact. Stick the landing.
- Step down (do NOT jump down) — protecting your knees and ankles.
- Reset and complete all reps on one leg before switching.
- Use low reps (3 to 5 per side) — this is a maximal-effort exercise.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary