Also known as: one leg box jump, one-legged box hop, single-leg plyo jump, single-leg box hop
What is Single leg box jumps?
Single leg box jumps are a plyometric exercise where you explosively jump onto a bench using one leg to build unilateral power and balance. They primarily target the hamstrings and glutes and are rated Insane difficulty, so progress carefully with proper technique.
Train this exercise in Caliverse
Add it to a workout, follow progressions, and track your calisthenics progress in the app.
How to Do Single leg box jumps
- Stand on box: Stand facing the bench on the working leg, knee slightly bent, other foot off the ground, engage core and focus on a fixed spot for balance.
- Load and swing: Hinge at the hips and bend the standing knee while swinging arms back to load elastic energy, keeping chest tall and weight over the midfoot.
- Explode upward: Drive through the heel and rapidly extend hip, knee and ankle while swinging arms up; jump to clear the box and prepare to land softly.
- Land with control: Land on the box on the same foot with a bent knee, absorb force through the hips and ankle, keep chest upright and core braced.
- Dismount safely: Step down or lightly hop off with both feet, control the descent to reduce impact, reset before the next rep and stop if balance falters.
Muscle Groups
Glutes, Hamstring
Description
Stand on one leg facing a bench or box. Bend your knee slightly, swing your arms, and explode upward to jump onto the surface using only one leg. Land softly with control, stabilizing before stepping or jumping down. Keep your core tight and focus on balance throughout.Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of single leg box jumps?
Single leg box jumps develop unilateral explosive power, improve single-leg balance and coordination, and strengthen hamstrings and glutes. They also reveal side-to-side imbalances useful for corrective training and sport-specific power transfer.
What common mistakes should I avoid doing?
Avoid using the non-working leg to assist, landing stiff-legged, letting the knee collapse inward, or using a box that’s too high. Warm up thoroughly and prioritize controlled landings and proper hip drive.
How can I progress or regress this exercise?
Regress with step-ups, assisted single-leg hops, or lower box heights. Progress by increasing box height, adding weighted vests, performing consecutive reps, or combining with single-leg depth jumps for higher plyometric demand.