How to Do Single-Leg Box Jumps With Perfect Form

The single-leg box jump is a plyometric exercise designed to target your lower body muscles—including the glutes, quadriceps, hamstrings, and calves. Perform this box jump variation by standing in front of a box or elevated surface and lifting one leg. Push into your activated leg and complete a vertical jump onto the box. With proper form, single-leg box jumps can improve your jumping ability while adding cardio into your strength-training program.

Including box jumps in your workout routine can have several benefits.

1. 1. Single-leg box jumps are a full-body exercise. By activating muscle groups in your upper body and lower body, single-leg box jumps can build strength throughout your body.
2. 2. Single-leg box jumps increase explosive power. As a plyometric exercise, single-leg box jumps use an explosive movement, activating your muscles to their full power in a short amount of time. Single-leg box jumps build explosive strength, which can improve athleticism during swimming or sprinting exercises.
3. 3. Single-leg box jumps improve stabilization. The single-leg box jump is a unilateral exercise that activates the stabilizer muscles in your legs and core more than a standard box jump.
4. 4. Single-leg box jumps burn calories. The explosiveness of the single-leg box jump movement increases your heart rate, burning more calories than many other strength-training exercises.
5. 5. Single-leg box jumps are a versatile jump exercise. Consider incorporating single-leg box jumps into your home workout, adjusting the height of the box according to your fitness level. If you’re new to box jumps, consider starting with a lower box or practicing step-ups. For an additional challenge, try wearing a weight vest or holding a pair of dumbbells or a kettlebell during the exercise.

For single-leg box jumps, begin by performing 2–3 sets of 3–6 repetitions on each leg. Choose a box jump height that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Position yourself roughly 1 to 1.5 feet away from a box that you can jump onto comfortably. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your right foot to create a stable position as you lift your left leg off the floor. Your left knee should be bent with your foot behind your body. Your arms should remain long by your sides with a slight bend in your elbows. All repetitions should begin from this position.
3. 3. While maintaining a neutral spine and a fairly vertical shin position, begin to bend your right hip and knee. While maintaining an upright chest position, lower until you’re in a quarter squat position. Your arms should be long with a slight bend in your elbows. As you lower into your jumping position, allow your hands to travel behind your body. Your shin angle and torso angle should be relatively the same and your chest should be over your knees.
4. 4. Begin your upward movement by explosively pushing your right foot into the ground to jump into the air. Swing your arms forward as you approach the box and bend your hip and knee to prepare to land on the box.
5. 5. Land softly on the ball of your right foot and evenly distribute your weight along the entire foot, allowing your hip and knee to bend to absorb force. Your bodyweight should be loaded into your midfoot and heel and your toes should be engaged. Your chest should be over your knee and your knee should track over your toes. Keep your core engaged throughout the landing.
6. 6. Your landing posture should be the same as your jumping posture—in a quarter squat with your chest over your knee. Your shin angle and torso angle should be relatively the same. Stand tall and place your left leg onto the box.
7. 7. Step off the box one leg at a time and return to the starting position.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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