Single-Leg Stride Jump
The Single-Leg Stride Jump is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and hamstrings assist as stabilizers throughout the range of motion.
How to Single-Leg Stride Jump
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single-Leg Stride Jump work?
The Single-Leg Stride Jump primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Hamstrings, which assist during the movement.
Is the Single-Leg Stride Jump good for beginners?
Yes, the Single-Leg Stride Jump is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Single-Leg Stride Jump?
You need other to perform the Single-Leg Stride Jump. Most commercial gyms will have this available.
Track Your Progress
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