The single-leg stride jump is a unilateral plyometric drill where you bound forward on one leg, landing on the same leg and immediately bounding again. It is similar to running stride jumps but on a single leg, building single-leg power and athletic acceleration mechanics.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds single-leg horizontal power
- Develops sprint acceleration mechanics
- Trains single-leg landing stability
- Excellent for sprint athletes
- No equipment needed
- Time-efficient power exercise
How to perform
- Stand on your right leg with knee slightly bent. Left leg lifted slightly behind.
- Bound forward by pushing off explosively from your right leg.
- Drive your left knee up and your arms forward for momentum.
- Cover as much horizontal distance as possible during the bound.
- Land back on your right leg with a bent knee to absorb the impact.
- Immediately bound forward again on the same leg.
- Continue bounding for 5 to 10 reps, then switch to the left leg.
- Focus on horizontal distance, not just height.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary