Single-Leg Stride Jump

How to do it

1. Stand beside a low bench or box with the near foot on top of it and the other on the floor.
2. Push off the foot on the bench and jump straight up, driving the free knee and the arms upward.
3. Extend the leg on the bench fully at the top.
4. Land with the same foot back on the bench and the other foot on the floor, knees bending to absorb the landing.
5. Jump again without pausing.
6. Repeat for the chosen number, then swap the leg on the bench.

Common mistakes

• Jumping from the floor foot. The bench leg drives the jump; the floor foot only balances the landing.
• Landing on the edge of the bench. The whole foot lands on top.
• Pausing between jumps. The landing is the take-off; a pause makes each one a single jump.
• Leaning into the bench. The torso stays tall; a lean sends the jump sideways.

Muscles worked

Primary

• Quads

Secondary

• Gluteus MediusGlutes
• Gluteus MinimusGlutes
• Tensor Fasciae Latae
• Adductors
• Calves
• Hamstrings