Single-Leg Box Jump

ExtrasBoxBW

An advanced unilateral plyometric requiring single-leg takeoff and landing on a box. Exposes and corrects left-right power asymmetries while building single-leg stability and reactive strength.

Demo: Strength & Conditioning coaching channel

Sets

3

Reps

3-4 per leg

Rest

1:30

Contraindications

Avoid with any current ankle sprain, knee ligament issue, or hip instability. High-skill movement — master bilateral box jumps and single-leg broad jumps first.

Setup

Stand on one leg roughly 6-10 inches from a low box (start much lower than bilateral box height). Free leg hangs relaxed, arms ready to swing.

Execution

  1. 1Load into a single-leg quarter squat
  2. 2Drive arms and the free leg to help project upward
  3. 3Extend the stance leg through hip, knee, ankle
  4. 4Land on the same leg on the box in a stable, controlled position
  5. 5Pause, step down, and reset fully before the next rep

Key cues

  • Stay stacked over the landing foot
  • Drive the free knee to help lift
  • Land quiet and balanced
  • Use a lower box than your two-leg jump

Common faults

  • Using too high a box and collapsing on landing
  • Knee caving inward on landing (valgus collapse)
  • Losing balance and needing to step off immediately
  • Insufficient arm drive reducing jump height
  • Rushing reps without resetting between jumps

Tweaks

  • Start with single-leg jump-to-stick on the flat floor before adding a box
  • Add a small pause on the box before stepping down
  • Progress box height only after 5 clean reps per side

Regressions

Box Jump (Standard)Single-Leg Broad Jump

Muscles

Primary: Quadriceps, Glutes, Calves

Secondary: Hip Abductors, Ankle Stabilizers, Core

Notes

Primary energy system: alactic. High neural demand; use low volume (2-4 reps/side) and full recovery between sets.

Sources

Attribution: NSCA / Juggernaut Training Systems