Legs · Bodyweight
Single Leg Vertical Jump
How to do the single leg vertical 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 knee bend. Dip down to load that leg, then explode straight up as high as you can off the single leg, reaching overhead, and land softly on the same leg with a bent knee.
- 1Drive through your single foot and feel your quad and glute launch you
- 2straight up
- 3Swing your arms upward to add height and land softly
- 4Keep your knee and ankle stable through takeoff and landing
Common mistakes
- Don't let your knee cave inward on the jump or the landing
- Avoid landing stiff-legged; bend to absorb the impact
- Don't lean or twist; keep the jump vertical and controlled
Muscles worked
The single leg vertical jump mainly works the quads, with the glutes, calves, lower back, and hamstrings assisting.
- QuadsPrimary
- GlutesSupport
- CalvesSupport
- Lower BackSupport
- HamstringsSupport
- Lower AbsMinor
Kovo programs the single leg vertical 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.