GymPlan AI
Exercises › Quads › Single-Leg Stride Jump

Single-Leg Stride Jump

Single-Leg Stride Jump is a beginner compound plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Single-Leg Stride Jump: starting position
Starting position
Single-Leg Stride Jump: end position
End position

How to do the 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.

Muscles worked

Primary: QuadsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Track your single-leg stride jump with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Single-Leg Stride Jump alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateBench SprintOther · BeginnerFast SkippingBodyweight · BeginnerMountain ClimbersBodyweight · BeginnerRocket JumpBodyweight · Beginner

FAQ

What muscles does the single-leg stride jump work?

It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves and hamstrings assist.

How many sets and reps of single-leg stride jump should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the single-leg stride jump good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More quads exercises →