Quads exercise
Box Jump-Down to Single-Leg LandingHow to do it, with form in numbers
- Also works
- Calves, Abs
- Equipment
- Box
- Level
- Intermediate
How to do it
How do you do the Box Jump-Down to Single-Leg Landing?
- Stand on a low box with your toes near the edge.
- Step off; don't jump up.
- Land softly on one foot, ball then heel, bending your knee and hip.
- Hold the landing still for 2–3 seconds, knee over your toes.
- Step back onto the box and repeat, alternating legs or finishing one side.
Cues
- Land quiet, like a cat.
- Knee over your middle toes.
- Hips back, chest up, hold it.
Common mistakes
- Landing with a straight leg.
- Letting the knee fall in.
- Using a box too high to control the landing.
Form in detail
What does good form look like?
Starting position
Stand tall on the box with the toes near its front edge, feet hip-width, arms by the sides.
The movement
Step forward off the box; don't jump up, just drop. Land on the right foot about 40 cm in front of the box, ball of the foot then heel, and sink into the landing: the knee bends over the toes (not caving in), the hips go back, the trunk leans forward and the arms reach forward for balance. The left leg stays off the floor with the knee bent behind. Hold still. Stand up, put the left foot down, and step back up onto the box (left foot, then right).
Breathing
Breathe out on the landing; breathe normally through the hold and reset.
Tempo
0.25 s standing, 0.3 s stepping off, 0.25 s drop, 0.3 s absorbing, 0.8 s hold, 0.3 s stand up, 0.15 s on both feet, 0.7 s left foot up, 0.75 s right foot up, 0.2 s standing.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Landing knee flexion (held) | 57–58° | 45–75° | |
| Trunk forward at the landing | 30° | 20–40° | |
| Free leg | knee 90°, foot 9 cm off the floor, behind the standing leg | foot off the floor | |
| Landing heel in front of the box | 40 cm | 30–60 cm | |
| Arms | forward about 70° for balance | — | |
| Hold | 0.8 s still | ≥ 0.5 s |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Box Jump-Down to Single-Leg Landing is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
Sources
- NSCA, Essentials of Strength Training and Conditioning, 4th ed. (2016), ch. 18 (plyometrics)
- ACE, landing technique guidance (soft landings, knee alignment, trunk forward over the knee)
- Hewett et al. (2005), Am J Sports Med 33(4)
