Single Leg Vertical Jump
Also known as: single-leg vertical jump, single leg vertical hop, one leg vertical jump, single leg vertical jumps, single leg vertical jump test, single leg jump for height
In SetGrip: Vertical Jump (Single Leg)
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyAdvanced
- TypePlyometric · Explosive
- Secondary muscles
- Glutes, Hamstrings, Calves, Abs
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Unilateral (one leg at a time)
- Category
- Plyometrics
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Leaving the ground off one leg and landing on it again makes this a one-leg power test with nowhere to hide; a quarter-squat dip and a hard arm swing supply everything. Judge progress by reach height, and count only the reps where you stick the landing without a hop or stumble.
How to do the Single Leg Vertical Jump
- Stand tall on one leg with the other knee slightly flexed and arms by your sides.
- Engage your core, keep your chest up, and align the stance knee over the toes.
- Hinge slightly at the hips and dip into a quarter squat to load the leg.
- Swing the arms upward and drive through the whole foot, extending hip, knee, and ankle to jump vertically.
- Lift the non-jumping knee up as you reach maximal height while keeping the torso neutral.
- Land quietly on the same leg with a soft knee and hip, absorbing the impact through hip–knee–ankle.
- Reset balance and repeat for reps, then switch legs. Keep the knee tracking over the toes and avoid valgus collapse.
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.
- 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 Vertical Jump work?
The Single Leg Vertical Jump primarily works the quads. It also involves the glutes, hamstrings, calves and abs, which assist the movement and stabilise the joints.
Is the Single Leg Vertical Jump good for beginners?
Not as a starting point. The Single Leg Vertical Jump is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Single Leg Vertical Jump?
If you cannot do the Single Leg Vertical Jump, try the Single Leg Broad Jump, the Broad Jump to Vertical Jump or the Box Jump Over. 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 Vertical 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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