Single leg box jump

Muscles worked: Glutes, Hamstrings, Calves
GlutesHamstringsCalves
🔧 Plyometric Box 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand facing a box, feet hip-width apart. Shift weight to one leg, slightly bending the knee. Swing arms back, then explosively jump onto the box, swinging arms forward. Land softly, bending your knee to absorb impact. Step down and repeat on the same leg, then switch.

Muscles Worked

Glute MaxBiceps FemorisSemitendinosusGastrocnemius
Secondary: Rectus Abdominis, Erector Spinae

Tips

Use a stable box at a comfortable height. Engage your core for balance. Swing arms to generate upward momentum. Start with a lower box height and gradually increase as you get stronger. Land softly by bending your knee.

Similar exercises

Box jump Glutes, Hamstrings, Calves · 🔧 Plyometric Box 3/10 Single leg jump rope Quads, Hamstrings, Glutes · 🔧 Jump Rope 3/10 Push up to box jump Chest, Upper arms, Glutes, Shoulders, Hamstrings, Calves · 🔧 Plyometric Box 4/10 Single leg forward hop Glutes, Hamstrings, Calves · 🔧 no equipment 3/10 Single leg hip thrust Hamstrings, Abs · 🔧 Flat Bench 3/10
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