Legs · Box
Box Single Leg Jump
How to do the box single leg jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Box
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Plyometric
How to do it
Stand with your feet shoulder-width apart. Bend your knees and hips to load, then explode upward, extending through your ankles, knees and hips. Land softly with knees slightly bent to absorb the impact.
- 1Drive through the foot of your jumping leg and feel your glutes and quads powering you up onto the box
- 2Swing your arms for balance and land softly, feeling your muscles absorb the impact
- 3Maintain knee and ankle stability so you feel in control throughout the jump
Common mistakes
- Don't push off with your trailing leg, the lead leg should do the work
- Avoid letting your knee cave inward or landing stiff-legged; land with a slight bend
- Don't hunch your back or lean excessively forward when taking off or landing
Muscles worked
The box single leg jump mainly works the quads, with the glutes, lower back, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- CalvesSupport
Kovo programs the box single leg jump 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 April 2026.