How many reps of the single-leg depth jump should you do per leg when you are new to the exercise?

Keep it to 2 to 3 sets of 2 to 3 reps per leg with close to full recovery between attempts, since this drill has almost no room for a sloppy rep. Only add volume once every single landing sticks cleanly.

How do you make the single-leg depth jump easier or harder?

To make it easier, go back to a two-leg depth jump or a single-leg hop from a small step instead of a full box. To make it harder, raise the box slightly, but only once contact time and landing control both stay excellent.

What is the single-leg depth jump good for and when should you skip it?

It is one of the most demanding lower-body plyometrics there is, reserved for advanced athletes chasing elite single-leg reactive strength. It is a poor choice for anyone without a strong foundation in both two-leg depth jumps and controlled single-leg landings, since it stacks a heavy impact onto a single limb.

Advanced

Single-Leg Depth Jump

One of the most demanding lower-body plyometrics, this loads a single leg with high impact and asks for an instant, powerful rebound. It builds elite reactive strength and single-leg power but requires a strong foundation of landing control and leg strength first.

Equipment: Box
Body part: Glutes, Quads
Type: Balance, Plyometric
Browse by muscle: Rectus Femoris, Vastus Lateralis, Gluteus Maximus
Browse by movement: Squat

How to do it

1
Balance on one leg on top of a low box, toes near the edge.
2
Step off and drop straight down, landing on the same leg on the ball of the foot.
3
On contact, absorb briefly and immediately rebound into a maximal jump on that leg.
4
Reach tall at the top with the arms, then land softly under control.
5
Stabilize the finish, keeping the hip level and knee tracking over the toes.
6
Reset on the box and repeat, then switch legs.

Tips

Keep ground-contact time as short as possible; the drop-to-jump transition should be nearly instant.
Use a low box; excessive height destroys the reactive quality and risks the knee.
Only attempt this once you can stick single-leg landings and rebound solidly on two legs.

Variations

Common mistakes

Attempting this before two-leg depth jumps and single-leg landings are both solid skips two prerequisite skills at once, and the knee pays for it.
The hip drops or the knee drifts inward on landing since one leg alone has to control what two legs normally share.
Using the same box height as the two-leg version ignores that a single leg absorbs the entire impact instead of splitting it.
The torso leans away from the working leg to help balance, quietly shifting load off the hip that is supposed to be doing the controlling.

Frequently asked

How many reps of the single-leg depth jump should you do per leg when you are new to the exercise?: Keep it to 2 to 3 sets of 2 to 3 reps per leg with close to full recovery between attempts, since this drill has almost no room for a sloppy rep. Only add volume once every single landing sticks cleanly.
How do you make the single-leg depth jump easier or harder?: To make it easier, go back to a two-leg depth jump or a single-leg hop from a small step instead of a full box. To make it harder, raise the box slightly, but only once contact time and landing control both stay excellent.
What is the single-leg depth jump good for and when should you skip it?: It is one of the most demanding lower-body plyometrics there is, reserved for advanced athletes chasing elite single-leg reactive strength. It is a poor choice for anyone without a strong foundation in both two-leg depth jumps and controlled single-leg landings, since it stacks a heavy impact onto a single limb.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Glutes exercises