Two To One Leg Jump

Muscles worked

Setup

1. Stand with feet hip-width apart and arms relaxed at your sides.
2. Engage your core and maintain a neutral spine with your gaze forward.
3. Position yourself with enough space to jump either vertically or slightly forward.

How to do it

1. Rapidly drop into a quarter-squat countermovement while swinging your arms back to load the hips.
2. Explosively jump upward by extending your hips, knees, and ankles simultaneously, exhaling on the exertion.
3. While in the air, shift your weight to prepare for a single-leg landing.
4. Land softly on one leg with a 'sticky' landing, absorbing the impact by bending the hip and knee; hold the balance for 2 seconds before resetting.

Form checklist

• Land quietly from toe to heel to ensure proper shock absorption.
• Keep the landing knee tracked over the second toe, preventing it from caving inward.
• Maintain a level pelvis and avoid letting the non-landing hip drop.
• Ensure the landing is stable and 'stuck' before placing the other foot down.

Pro tips

• Focus on the 'snap' of the landing—imagine your foot is glued to the floor the instant it touches down.
• Use a vigorous upward arm swing during the takeoff to maximize vertical height and hang time.
• Alternate the landing leg each rep to ensure symmetrical development and prevent fatigue-related form breakdown.

Make it harder

• Increase the horizontal distance of the jump to add more shear force and stability demand to the landing.
• Hold a light medicine ball at chest height to shift your center of gravity and increase the core stability requirement.

Frequently asked

What muscles does the two to one leg jump work?

The two to one leg jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the two to one leg jump?

The two to one leg jump requires no equipment — just your body weight.

Is the two to one leg jump good for beginners?

The two to one leg 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