One Leg Box Jump
Expert Advice
Focus on landing softly and with control to minimize impact on your joints and maintain balance.
How-to-do Steps
- Stand on one leg in front of a stable box or platform.
- Bend your knee and use your arms to help propel you up as you jump onto the box.
- Land softly on the same leg, with your knee slightly bent.
- Step down and repeat on the other leg.
- Alternate legs for the desired number of repetitions.
Track One Leg Box Jump in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
One Leg Box Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Abs14%
Shoulders15%
Chest15%
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 Box Jump work?
One Leg Box Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for One Leg Box 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 Box Jump suitable for beginners?
Yes, One Leg Box Jump is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
