Single-Leg Board Jump
Boost balance & power! Single-Leg Board Jumps build explosive strength & coordination. Perfect for athletes & fitness enthusiasts.
The Single-Leg Board Jump mainly works the quads and glutes & hips, with help from the core and back. You'll need: box.
Required Equipment
Single-Leg Board Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Single-Leg Board Jump Variations and Alternatives
How to do the Single-Leg Board Jump
Setup: Stand on one leg approximately a foot away from a stable board or platform. Ensure that the board is at a safe height that you can jump onto without risking injury.
Preparation: Lower into a semi-squat position on the standing leg, swinging your arms back to generate momentum.
Action: Explode upwards, swinging your arms forward and upward, and use the power from your leg to propel yourself onto the platform.
Landing: Land softly on the platform with the same foot while the other foot remains off the ground.
Return: Step back down or jump back to the starting position and prepare for the next jump, or switch legs if you're alternating.
Goal: Aim for smooth, controlled motions and a precise landing that maintains balance. Start with a lower platform to perfect your form before attempting higher jumps.
Always ensure safety and proper form to prevent any injuries, and consult with a fitness professional if you are new to plyometric exercises.
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Single-Leg Board Jump FAQs
What muscles does the Single-Leg Board Jump work?
The Single-Leg Board Jump mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Single-Leg Board Jump?
Box.
What workout day should the Single-Leg Board Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Board Jump variations and alternatives?
Similar exercises include the Single-Leg 4-Way Hop, Balance-Board, Box Split-Stance Drop Land and Box Drop to Single-Leg Land.
Training calculators
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