Single Leg Stride Jump

Muscles worked

Setup

1. Stand with your feet hip-width apart, facing a low step or on a flat surface.
2. Step one foot forward onto the step and the other foot back into a staggered split stance.
3. Engage your core and keep your torso upright with your weight distributed evenly between both feet.

How to do it

1. Lower your hips into a partial lunge by bending both knees while inhaling deeply.
2. Explosively drive through the front foot to jump vertically, exhaling as you fully extend your hip, knee, and ankle.
3. Switch your leg positions in mid-air so the back leg moves forward and the front leg moves back.
4. Land softly on the balls of your feet, immediately absorbing the impact by transitioning into the next lunge at a controlled, rhythmic tempo.

Form checklist

• Keep your front knee tracked over your midfoot, preventing it from caving inward.
• Maintain an upright chest and neutral spine throughout the entire jump and landing.
• Land as quietly as possible to ensure the muscles, not the joints, are absorbing the force.
• Use a rhythmic arm swing (opposite arm to front leg) to assist with balance and vertical momentum.

Pro tips

• Focus on 'triple extension' by fully straightening the ankle, knee, and hip at the peak of the jump for maximum power output.
• Minimize ground contact time by treating the floor like it is hot, which increases reactive strength and calf engagement.

Make it harder

• Increase the height of the step to deepen the lunge and increase the power required for the jump.
• Hold a pair of light dumbbells at your sides or wear a weighted vest to increase the resistance.

Frequently asked

What muscles does the single leg stride jump work?

The single leg stride jump primarily targets the calves, glutes, and quadriceps, and also works the adductors, hamstrings, and hip flexors as secondary muscles.

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

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

Is the single leg stride jump good for beginners?

The single leg stride 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 Foot HopscotchIntermediate · calves, glutes, and quadriceps