Exercise guide · Advanced · Compound
Box Jump Down with One Leg Stabilization: How to Do It & Muscles Worked
The box jump down with one leg stabilization is a plyometric exercise that targets the calves and challenges balance and stability. It involves jumping onto a box and stabilizing on one leg, which also engages the quadriceps, hamstrings, and glutes.
- Primary muscles
- Calves
- Secondary muscles
- Quads , Glutes , Hamstrings
- Equipment
- Body Weight
- Level · type
- Advanced · Compound
How to do the box jump down with one leg stabilization
- Step 1: Stand in front of a box or platform with your feet shoulder-width apart.
- Step 2: Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
- Step 3: Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
- Step 4: Hold this position for a few seconds, engaging your calf muscles to maintain balance.
- Step 5: Slowly step down with the foot that is on the box, returning to the starting position.
- Step 6: Repeat the exercise with the other leg.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Box Jump Down with One Leg Stabilization alternatives
More exercises that train the calves as their main target:
-
Ankle Circles
Calves · Body Weight · Beginner compound -
Assisted Lying Calves Stretch
Calves · Assisted · Beginner stretch -
Balance Dumbbell Seated One Leg Calf Raise - Hammer Grip
Calves · Dumbbell · Beginner compound -
Band Single Leg Calf Raise
Calves · Band · Intermediate compound -
Band Single Leg Reverse Calf Raise
Calves · Band · Intermediate compound -
Band Two Legs Calf Raise - (Band Under Both Legs)
Calves · Band · Beginner compound -
Barbell Floor Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound
More calves exercises
-
Standing Barbell Calf Raise
Calves · Barbell · Intermediate compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound -
Barbell Standing Leg Calf Raise
Calves · Barbell · Intermediate compound -
Barbell Standing Rocking Leg Calf Raise
Calves · Barbell · Intermediate compound -
Bodyweight Standing Calf Raise
Calves · Body Weight · Beginner compound -
Cable Standing Calf Raise
Calves · Cable · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.