Single-Leg Stride Jump

A beginner plyometrics exercise for the quads, done with a other equipment.

Single-Leg Stride Jump: finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Single-Leg Stride Jump

Stand to the side of a box with your inside foot on top of it, close to the edge.
Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
Land in the same position that you started, using your inside leg to decelerate the impact.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Leg Stride Jump

Questions

What muscles does the Single-Leg Stride Jump work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Single-Leg Stride Jump good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single-Leg Stride Jump?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Single-Leg Stride Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).