# Box Jump-Down to Single-Leg Landing: how to do it

- Main muscles: quads, glutes
- Also works: calves, abs
- Equipment: box
- Level: intermediate
- 3D demo (side view): https://media.trainaq.com/exercises/box_jump_down_single_leg_landing/b67a508632/side-m-720.mp4

## Steps

1. Stand on a low box with your toes near the edge.
2. Step off; don't jump up.
3. Land softly on one foot, ball then heel, bending your knee and hip.
4. Hold the landing still for 2–3 seconds, knee over your toes.
5. 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.

## 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

| 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 |  |

## Sources

1. NSCA, Essentials of Strength Training and Conditioning, 4th ed. (2016), ch. 18 (plyometrics)
2. [ACE, landing technique guidance (soft landings, knee alignment, trunk forward over the knee)](https://www.acefitness.org/resources/everyone/exercise-library/)
3. Hewett et al. (2005), Am J Sports Med 33(4)

Source: https://trainaq.com/exercises/box-jump-down-single-leg-landing