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One Leg Bounding Jump

Step by step instructions, muscle activation and variants for the One Leg Bounding Jump.

MediumGlutesQuadriceps

About this exercise

The single leg stride jump is a plyometric exercise that trains explosive power, coordination, and unilateral leg strength by propelling the body forward off one leg in a bounding stride pattern. It mimics the force demands of sprinting and improves athletic performance, balance, and reactive strength.

How to Perform

  • Stand on one leg with a slight bend in the knee and hip
  • Swing the opposite knee forward and upward explosively while driving off the standing leg
  • Push through the ball of the standing foot to propel your body forward and upward
  • Reach forward with the opposite arm as you take off to generate momentum
  • Land softly on the opposite foot, absorbing impact by bending at the hip, knee, and ankle
  • Immediately load the landing leg and repeat the jump, alternating the drive leg each stride
  • Maintain an upright torso and controlled breathing throughout

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

About the One Leg Bounding Jump

The One Leg Bounding Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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