Single Leg Board Jump

Muscles worked

Setup

1. Stand on one leg with your knee slightly bent and your core braced.
2. Position your arms behind your hips, ready to swing forward for momentum.
3. Ensure you have a clear, non-slip path ahead of you for the jump and landing.

How to do it

1. Inhale as you hinge slightly at the hip, then explosively swing your arms forward while pushing off the ground with your standing leg.
2. Jump forward as far as possible, keeping your chest up and eyes forward during flight.
3. Exhale and land softly on the same leg, absorbing the impact by immediately bending at the hip, knee, and ankle.
4. Hold the landing for 2 seconds to demonstrate total balance before resetting for the next rep.

Form checklist

• Ensure the landing knee tracks directly over the toes and does not cave inward (valgus).
• Land 'quietly' on the mid-foot to heel to ensure proper shock absorption.
• Keep the non-working leg behind or beside you without letting it touch the floor.
• Maintain a neutral spine and avoid excessive rounding of the back during the landing phase.

Pro tips

• Focus on 'triple extension'—simultaneously extending the ankle, knee, and hip at takeoff for maximum distance.
• Use your arms aggressively; the forward momentum from a powerful arm swing can increase your jump distance by up to 15%.

Make it harder

• Perform 'continuous' jumps where you minimize ground contact time and immediately spring into the next rep.
• Hold a light dumbbell in the hand opposite to the jumping leg to increase the stability demand on the core and hip.

Frequently asked

What muscles does the single leg board jump work?

The single leg board jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the single leg board jump?

The single leg board jump requires no equipment — just your body weight.

Is the single leg board jump good for beginners?

The single leg board jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps