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Single-Leg Box Jump

AdvancedStrengthTier T4

Stand on one leg facing a box. Dip at the hip and knee with your arms swinging back, then jump up on that leg toward the box. Land on the box on one or two feet and absorb the landing.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

step_box

Home Options

  • step or plyo box

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the plyo box on clear floor and stand on one leg facing it.
  • Hold the free leg clear and settle balance before the jump.
  1. He stands on his right leg a step back facing the plyo box: right foot planted, left leg held clear of the floor bent behind him, torso tall, arms easy at his sides, eyes on the box top.

    Step 1 of 5

    Stand on one leg facing the plyo box.

  2. He is dipped to load: right hip and knee bent into a shallow quarter squat on the standing leg, arms swung back behind him, torso inclined slightly forward, left leg still held clear.

    Step 2 of 5

    Dip at the hip and knee of the standing leg to load the jump, arms swinging back.

  3. He is airborne mid-jump: right leg just extended off the floor driving the body up and toward the box top, arms swung forward, knees drawing up under him, the box top approaching below.

    Step 3 of 5

    Jump up on the standing leg, extending it explosively to leave the floor toward the box top.

  4. He is landing on the box top: right foot planted on the box top with hip and knee bent absorbing the landing, the left foot touching down beside it as the two-foot level option, torso slightly forward, arms out for balance.

    Step 4 of 5

    Land on the box on one or two feet depending on level, absorbing through hip and knee.

  5. He stands on his right leg a step back facing the plyo box: right foot planted, left leg held clear of the floor bent behind him, torso tall, arms easy at his sides, eyes on the box top.

    Step 5 of 5

    Stand on one leg facing the plyo box.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Land on the box on one or two feet as the level allows; a unilateral take-off and landing needs a controlled dip, not a stiff-leg jump. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.