Single Leg Broad Jump
Also known as: single-leg broad jump, single leg broad jumps, one leg broad jump, single leg long jump, single leg standing long jump, one legged broad jump
In SetGrip: Broad Jump (Single Leg)
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyIntermediate
- TypePlyometric · Explosive
- Secondary muscles
- Glutes, Hamstrings, Calves, Adductors, Abductors, Abs
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Plyometrics
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Hopping forward off one leg and landing on that same leg exposes side-to-side power gaps the two-footed Broad Jump hides. Keep distances modest at first, because the single-leg landing is far more demanding than the takeoff, and give both legs equal reps starting with the weaker side.
How to do the Single Leg Broad Jump
- Stand tall on one leg facing the board/target, core braced, hip–knee–toe aligned.
- Hinge slightly and descend into a quarter squat, arms sweeping back, free leg behind for balance.
- Drive through the standing foot, extending ankle, knee, and hip to jump forward.
- Swing the arms forward to assist, keeping the torso controlled and knee tracking over toes.
- Land softly on the same foot, ball-to-heel, with knee bent and hips back.
- Hold and stabilize for 1–2 seconds without the knee collapsing inward.
- Reset posture and repeat for reps, then switch legs.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Quads · Legs
The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
Secondary
- Glutes — The glutes fire hard to extend the hips at takeoff, especially on broad jumps where you cover distance.
- Hamstrings
- Calves — The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
- Adductors
- Abductors
- Abs
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 3–5 × 3–5 per side | 90–120 s |
| Conditioning | 3 × 8–12 per side | 60 s |
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
Variations and alternatives
Similar exercises
Alternatives
Frequently asked questions
What muscles does the Single Leg Broad Jump work?
The Single Leg Broad Jump primarily works the quads. It also involves the glutes, hamstrings, calves, adductors, abductors and abs, which assist the movement and stabilise the joints.
Is the Single Leg Broad Jump good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Broad Jump with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Broad Jump?
If you cannot do the Single Leg Broad Jump, try the Single Leg Vertical Jump, the Box Jump Over or the Backward Jump. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Broad Jump, a sensible starting point is power: 3–5 × 3–5 per side with 90–120 s rest; conditioning: 3 × 8–12 per side with 60 s rest. Do it first in the session while you are fresh. Quality of each rep matters more than the count.
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