Legs · Bodyweight
Single Leg Stride Jump
How to do the single leg stride 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 with a slight bend in the knee. Load the hip and knee, then explode upward and forward in a long striding bound, swinging the opposite knee up for drive. Land softly on the same leg with a bent knee to absorb the impact, then reset.
- 1Drive through the foot of the jumping leg and feel your glute and quad
- 2explode upward and forward
- 3Swing your arms and free knee for momentum and land softly to absorb the landing
- 4Keep your knee and ankle stable so you stay in control through takeoff and landing
Common mistakes
- Do not let your knee cave inward or land stiff-legged; land with a slight
- bend
- Avoid hunching your back or leaning excessively forward
- Do not rush the next rep before you have controlled the landing
Muscles worked
The single leg stride jump mainly works the quads and glutes, with the hamstrings, calves, lower back, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Hip FlexorsSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the single leg stride 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.