Strength exercise

Box Jump (Single Leg)

How to do it

Stand on one leg facing a low box, the other leg bent and held slightly behind you, arms ready to swing.
Bend the standing knee and hip, swing the arms back, then drive off the single leg and land on top of the box with the same foot.
Absorb the landing by bending the knee and hip together, using the quadriceps and glutes to stabilize.
Keep the hips level and avoid letting the working knee cave inward on takeoff or landing.
Step down with control between reps and reset your balance before the next jump.
Perform all reps on one leg before switching, and slow down if the ankle or calf wobbles excessively on landing, a common fault from rushing the set.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises