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All exercises

Single leg board jump

Intermediate

Single leg board jump is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, calves, adductors, abductors, and abs.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAdductorsAbductorsAbs

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand tall on one leg facing the board/target, core braced, hip–knee–toe aligned.
  2. 2Hinge slightly and descend into a quarter squat, arms sweeping back, free leg behind for balance.
  3. 3Drive through the standing foot, extending ankle, knee, and hip to jump forward.
  4. 4Swing the arms forward to assist, keeping the torso controlled and knee tracking over toes.
  5. 5Land softly on the same foot, ball-to-heel, with knee bent and hips back.
  6. 6Hold and stabilize for 1–2 seconds without the knee collapsing inward.
  7. 7Reset posture and repeat for reps, then switch legs.

What to do instead

  • Single leg vertical jumpBodyweight
  • Jump box overBodyweight
  • Backward jumpBodyweight
  • Forward jumpBodyweight
  • Broad jump to verticalBodyweight

Harder variations

  • Single leg vertical jumpBodyweight
  • Broad jump to verticalBodyweight
Logged today · 1 min restSingle leg board jump

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