PlanWorkouts

Exercise 1374 · REF iPm26QU

Box Jump Down With One Leg Stabilization exercise animation

Box Jump Down With One Leg Stabilization

Category
Lower Legs
Equipment
Body Weight
Target
Calves

Jumping down and sticking a one-leg landing trains deceleration strength in the calves and quads — the ability to absorb force under control — which is a different skill than jumping up onto something. It's used in athletic and rehab programming as much as general strength work, since landing mechanics carry directly into injury prevention. A wobbly landing usually means the height needs to come down before adding more.

How to Do the Box Jump Down With One Leg Stabilization

  1. Stand in front of a box or platform with your feet shoulder-width apart.
  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.
  3. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
  4. Hold this position for a few seconds, engaging your calf muscles to maintain balance.
  5. Slowly step down with the foot that is on the box, returning to the starting position.
  6. Repeat the exercise with the other leg.

Muscles Worked

The Box Jump Down With One Leg Stabilization primarily targets the Calves, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Glutes.

More Lower Legs Exercises

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have body weight? These target the same calves with different equipment.

Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves Cable Standing Calf Raise Cable Standing Calf Raise Cable · Calves

FAQ

What muscles does the Box Jump Down With One Leg Stabilization work?
The Box Jump Down With One Leg Stabilization primarily targets the calves, with the quadriceps and hamstrings, glutes assisting.
What equipment do I need for the Box Jump Down With One Leg Stabilization?
The Box Jump Down With One Leg Stabilization is done with no equipment — just body weight.
What's a good alternative to the Box Jump Down With One Leg Stabilization?
If you don't have access to the space or setup it needs, the Assisted Lying Calves Stretch targets the same calves using assisted instead.