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.

Where it fits in a workout

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.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Alternatives

Easier and harder

When to talk to someone

Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
Pregnant: ask your obstetric care provider which exercise suits you.

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Sources

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.