Legs · Bodyweight
Box Drop to Single Leg Land
How to do the box drop to single leg land, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand on top of a low box near the edge. Step off and drop down, landing on a single leg with your knee and hip bent to absorb the impact. Stick the landing and hold your balance before stepping back up. Alternate the landing leg across your reps.
- 1Drive the impact into the foot of your landing leg and feel the glute and
- 2quad absorb it
- 3Use your arms for balance and land softly, letting the muscles soak up the force
- 4Knee and ankle staying stable so you feel in control as you stick it
Common mistakes
- Letting your knee cave inward or landing stiff-legged; land with a slight
- bend
- Hopping out off the box instead of dropping straight down
- Hunching your back or leaning too far forward as you land
Muscles worked
The box drop to single leg land mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the box drop to single leg land for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.