One Leg Vertical Jump
Expert Advice
Focus on explosive power from the leg you're jumping with and maintain balance throughout the movement.
How-to-do Steps
- Stand on one leg with your knee slightly bent.
- Swing your arms and bend your knee to lower into a semi-squat position.
- Explosively jump upwards, driving through the ball of your foot.
- Land softly on the same foot, absorbing the impact with your leg muscles.
- Reset and repeat for the desired number of repetitions before switching legs.
Track One Leg Vertical Jump in FitAI
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Muscles Worked
One Leg Vertical Jump primarily targets the Quads, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
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 Vertical Jump work?
One Leg Vertical Jump primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for One Leg Vertical 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 Vertical Jump suitable for beginners?
One Leg Vertical 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.
