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Box Jump Down with One Leg Stabilization

Box Jump Down with One Leg Stabilization

Box Jump Down with One Leg Stabilization is a dynamic plyometric exercise that targets the lower body, particularly the legs and glutes. This exercise is an advanced variation of the traditional box jump exercise, adding an element of single-leg stability and control, which further challenges the muscles involved. To perform this exercise, you'll need a plyometric box or a sturdy elevated platform. Begin by standing facing the box, ensuring that it is at a height appropriate for your fitness level. To initiate the movement, jump onto the box using both legs, landing softly with a slight bend in your knees. From here, quickly jump back down to the starting position, focusing on landing on one leg only. As you land on one leg, it's crucial to maintain proper alignment and stability in the lower body. Keep the knee in line with the toes and engage your core for balance and control. The standing leg's muscles, such as the quadriceps, hamstrings, and glutes, work to stabilize your body during the landing and takeoff phases. This exercise can be beneficial for improving lower body power, stability, and flexibility. It engages multiple muscle groups simultaneously and challenges your balance and coordination. For those seeking to enhance athletic performance or increase leg strength, Box Jump Down with One Leg Stabilization can be a valuable addition to your workout routine. However, as with any advanced exercise, it's essential to assess your readiness and consider any potential limitations before attempting this exercise.


  • Stand in front of a box or elevated surface with your feet hip-width apart.
  • Extend one leg out in front of you and slightly off the ground.
  • Bend your other knee and jump onto the box, landing softly with both feet.
  • Immediately after landing, lift your extended leg and hold it in the air for a few seconds to stabilize your body.
  • Lower your extended leg back to the ground and step back down from the box.
  • Repeat the exercise for the desired number of repetitions and then switch legs.
  • Keep your core engaged and maintain a controlled movement throughout the exercise.
  • Use your arms for balance and momentum.

Tips & Tricks

  • Start with a lower box and gradually increase the height as you improve your strength and stability.
  • Engage your core muscles to maintain balance and stability throughout the exercise.
  • Focus on landing softly and quietly on the box to reduce stress on your joints.
  • Progress to one-legged jumps only when you feel comfortable and confident with two-legged jumps.
  • Keep your knees and ankles aligned and avoid inward or outward collapsing to prevent injuries.
  • Maintain an upright posture throughout the exercise, avoiding hunching or leaning forward.
  • Take breaks as needed to prevent fatigue and maintain proper form.
  • Incorporate strength and stability exercises for your lower body, such as squats and lunges, to improve your performance in box jumps.
  • Ensure you have proper footwear with good cushioning and support to minimize the impact on your joints.
  • Consult with a fitness professional if you have any previous injuries or conditions that may affect your ability to perform this exercise safely.

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