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Exercises/Quadriceps/Single-Leg Stride Jump

Exercise

SINGLE-LEG STRIDE JUMP

BeginnerPrimaryQuadricepsSecondaryCalvesGlutes

Form cues

Stand beside a box with your inside foot placed on top of it
Pre-load your arms at your sides before each jump
Drive arms upward explosively as you push through the box-side leg
Drive the opposite knee upward as you jump for height
Land in the same starting position — controlled and balanced
Animated diagram — illustrative only

About

A plyometric exercise where one leg drives a powerful forward jump, building single-leg explosive power and landing mechanics used in running and field sports.

Instructions

Step-by-step technique

01

Position yourself beside a box

Stand tall with your inside foot firmly planted on top of a plyometric box, keeping your supporting leg straight. Ensure your body is aligned and your weight is evenly distributed before initiating the movement.

chest tall, eyes forward
02

Pre-load your arm swing

Bend your knees slightly and hinge at the hips to shift your weight onto the box-side leg. Swing your arms back behind your torso to create tension and prepare for the explosive upward drive.

load the hips
03

Drive upward with maximum power

Push forcefully through the foot on the box while swinging your arms vertically to gain momentum. Simultaneously drive your opposite knee toward your chest to maximize your vertical height and power production.

explode through the floor
04

Execute a controlled landing

Maintain your balance while transitioning back down to the starting position on the floor. Absorb the impact by keeping your knee slightly bent and engaging your glutes and core to stabilize your frame.

soft landing
05

Reset and maintain rhythm

Pause momentarily to reset your posture and ensure your balance is fully restored before initiating the next repetition. Consistent form is essential for developing proper mechanics and safely building explosive single-leg strength.

find your balance

Common mistakes

What goes wrong — and why

Mistake

Soft take-off

A weak push-off reduces power output.

Drive through the entire foot aggressively and fully extend the hip and knee at take-off.

Mistake

Landing on a stiff leg

Stiff landing creates joint impact and injury risk.

Land with a soft, bent knee and absorb force through the hip and ankle.

Mistake

Neglecting the arm drive

Passive arms reduce jump distance.

Drive the opposite arm forward powerfully to add momentum to the jump.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Single-Leg Bound (short)

Perform a short controlled bound to learn single-leg take-off and landing.

Variation

Lateral Single-Leg Jump

Jump laterally on one leg to train different planes of power.

Progression

Single-Leg Hurdle Jump

Jump over a hurdle to require greater height and reactive landing control.