Single-Leg Stride Jump
- Works
- Quads, plus side glutes, adductors, calves and hamstrings
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound, one side at a time
How to do it
Setup. Stand to the side of a box with your inside foot on top of it, close to the edge.
- Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
- Land in the same position that you started, using your inside leg to decelerate the impact.
Cues
- Inside foot on the box edge.
- Swing the arms up hard.
- Drive the free knee high.
- Land in the same stance.
Common mistakes
- Pushing off the floor foot.
- Landing with the box foot sliding.
Where to start
Sets3-4
Reps6-10 per side
Rest1.3 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.