About this exercise
A unilateral plyometric exercise where you jump straight up from a single leg, maximizing vertical height. It builds explosive lower-body power, calf strength, and landing stability while highlighting imbalances between legs.
Single-Leg Vertical Jump
Step by step instructions, muscle activation and variants for the Single-Leg Vertical Jump.
HardGlutesQuadriceps
How to Perform
- Stand on one foot with a slight bend in the knee
- Quickly dip into a quarter squat to load the hip and knee
- Explode upward, driving through your heel and then the ball of your foot as you extend fully
- Swing your arms upward to maximize height
- Land softly on the same foot with a bent knee to absorb the impact
- Reset and repeat for the desired number of reps before switching legs
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore
About the Single-Leg Vertical Jump
The Single-Leg Vertical 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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