One Leg Board Jump
Expert Advice
Focus on a soft landing to absorb impact through your muscles rather than your joints. Use your arms to generate momentum and maintain balance.
How-to-do Steps
- Stand on one leg in front of a sturdy board or platform.
- Bend your knee slightly and swing your arms to prepare for the jump.
- Explosively jump onto the board, landing softly on the same foot.
- Maintain balance upon landing, then step down and reset.
- Perform the desired number of repetitions before switching to the other leg.
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Muscles Worked
One Leg Board Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Shoulders5%
Chest5%
Abs10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What muscles does One Leg Board Jump work?
One Leg Board Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for One Leg Board Jump?
For beginners, start with 3 sets of 8-10. Intermediate lifters can do 3 sets of 12-15. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is One Leg Board Jump suitable for beginners?
One Leg Board Jump is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
