Single-Leg Stride Jump
Jumping as high as possible by driving off one foot planted on a box beside you, punching the free knee up, and landing back in the same stance. Builds single-leg vertical power and knee drive.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hip Flexors
- Hamstrings
- Calves (Gastrocnemius)
- Adductors
- Sets
- 3
- Reps
- 6–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand beside a box 20-30 cm high with your inside foot on top near the edge and the outside foot on the floor.
Swing the arms back and load the top leg.
Drive through the foot on the box and swing the arms up to jump as high as you can.
Punch the outside knee up at the top of the jump.
Land back in the starting stance, letting the leg on the box absorb the impact, and go again.
Complete the set, then switch sides.
Breathing: Exhale forcefully on each jump.
Coaching tips
Drive through the top foot
Knee up, arms up
Land where you started
Common mistakes
Pushing mainly off the floor foot
Landing with the top foot near the edge of the box
Leaning away from the box
Rushing reps before the landing is stable
Safety notes
Use a low, stable box with a non-slip top.
Keep the top foot fully on the box on every landing.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.