Two to Single-Leg Jump
The Two to Single-Leg Jump mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. No equipment needed: it uses just your bodyweight.
Two to Single-Leg Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Hamstrings
How to do the Two to Single-Leg Jump
Stand tall with your feet shoulder-width apart and your arms relaxed by your sides.
Bend your knees and hips slightly to load your legs into a quarter squat position.
Explode upward through both feet, driving through the floor to launch yourself into the air.
As you jump, tuck one leg slightly back while extending the other leg downward to prepare for landing.
Land softly on your target foot by bending your knee and ankle to absorb the impact smoothly.
Pause briefly to regain your balance before stepping down and repeating the movement on the opposite side.
Two to Single-Leg Jump FAQs
What muscles does the Two to Single-Leg Jump work?
The Two to Single-Leg Jump mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Two to Single-Leg Jump?
None. The Two to Single-Leg Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Two to Single-Leg Jump go on?
It belongs on leg day in a push/pull/legs routine.
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