Single-Leg Box Jump

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Single-Leg Box Jump - Exercise Guide

Step 1

Place a box or any elevated platform on the floor. The height should be appropriate with your skill level. For single leg jumps, a lower box is preferred as the risk associated with this is higher than double leg jumps.

Step 2

Stand up straight with the box 6-12 inches away in front of you. Your feet should be shoulder width away from each other, hips and knees slightly bent, back straight, chest up, and head facing forward. This is your starting position.

Step 3

Lift one foot off the floor to shift your weight onto your other leg.

Step 4

Proceed to a one-leg jumping stance by bending your hips and knees at the same.

Step 5

Immediately extend your hips, knees, and ankles to jump forward and up towards the platform. Swing your arms forward as you do this to generate more momentum.

Step 6

As you land on the platform, absorb the impact with landing leg by bending your hips and knees at the same time. Keep your leg raised as you land.

Step 7

Step down from the platform with both legs and return to your starting position. Don’t jump down as this may cause injuries.

Step 8

Complete your repetition then switch legs and repeat.

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