Legs · Bodyweight
Single Leg Board Jump
How to do the single leg board jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand on one leg in front of a low board or platform. Dip at the hip and knee to load, then explode upward and forward off that single leg to land on the board, absorbing softly with a bent knee.
- 1Drive through the foot of your jumping leg and feel your quad and glute
- 2power you up
- 3Swing your arms for momentum and land softly to absorb the impact
- 4Keep your knee and ankle stable so you stay in control on takeoff and landing
Common mistakes
- Don't push off with the trailing leg; the lead leg does the work
- Avoid letting your knee cave inward or landing stiff-legged
- Don't hunch or lean too far forward when taking off or landing
Muscles worked
The single leg board jump mainly works the quads, with the glutes, lower back, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- CalvesSupport
Kovo programs the single leg board 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 June 2026.