The single-leg vertical jump is a unilateral plyometric exercise where you push off from one foot and explode straight up as high as possible. It builds single-leg power, exposes left-right imbalances, and is a key athletic performance test. It mimics the single-leg jump used in basketball, volleyball, and soccer headers.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Other
Difficulty
Intermediate
Key Benefits
- Builds single-leg explosive power
- Exposes left-right power imbalances
- Direct carryover to single-leg jumping sports
- Develops ankle, knee, and hip stability under explosive demand
- Used as an athletic performance test
- No equipment needed
How to perform
- Stand on your right foot. Lift your left foot slightly off the floor.
- Dip slightly by bending your right knee. Swing your arms back to load.
- Explosively extend your right hip, knee, and ankle. Swing both arms up.
- Jump as high as possible off your right foot. Reach up with both hands at the peak.
- Land softly on your right foot with a bent knee to absorb impact.
- Reset and repeat.
- Complete all reps on the right, then switch to the left.
- Perform 3 to 5 max-effort reps per leg. Quality matters more than quantity.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary