QuadricepsBeginner

Single-Leg Stride Jump

Plyometrics movement using Other.

Primary muscle: Quadriceps
Secondary muscles: Abductors, Adductors, Calves, Hamstrings
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Single-Leg Stride Jump reference position 1

Single-Leg Stride Jump reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Abductors, Adductors, Calves, Hamstrings

Movement instructions

Set up, move with control, and reassess.

1
Stand to the side of a box with your inside foot on top of it, close to the edge.
2
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.
3
Land in the same position that you started, using your inside leg to decelerate the impact.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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