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All exercises

Single leg vertical jump

Advanced

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

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbs

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

How to do it

  1. 1Stand tall on one leg with the other knee slightly flexed and arms by your sides.
  2. 2Engage your core, keep your chest up, and align the stance knee over the toes.
  3. 3Hinge slightly at the hips and dip into a quarter squat to load the leg.
  4. 4Swing the arms upward and drive through the whole foot, extending hip, knee, and ankle to jump vertically.
  5. 5Lift the non-jumping knee up as you reach maximal height while keeping the torso neutral.
  6. 6Land quietly on the same leg with a soft knee and hip, absorbing the impact through hip–knee–ankle.
  7. 7Reset balance and repeat for reps, then switch legs. Keep the knee tracking over the toes and avoid valgus collapse.

What to do instead

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

Easier variations

  • Backward jumpBodyweight
  • Forward jumpBodyweight
  • Jump box overBodyweight
  • Single leg board jumpBodyweight
Logged today · 1 min restSingle leg vertical jump

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