Single-Leg Broad Jump

Quads, Glutes, CalvesBodyweight

A single-leg broad jump that develops explosive power, balance, and tendon strength while highlighting single-leg symmetry.

How to do it

1Stand on one leg with a soft knee bend and your hips hinged slightly back.

2Swing your arms back and fix your eyes straight ahead.

3Explode forward off your standing leg, driving your arms forward for distance.

4Bring your knees up in mid-air and prepare for a soft, controlled landing.

5Land on both feet (or the same leg), bending your knees to absorb the impact.

Common mistakes

Landing on a straight, locked knee, driving heavy impact into your joint.

Letting your knee cave inward during push-off or landing, stressing the ligaments.

Not using your arms to swing forward, sacrificing jump distance and control.

Breathing

Inhale as you load your hip and swing back; exhale as you push off the floor.

Make it harder or easier

To make it easier, jump a short distance and focus on landing softly on both feet.

To make it harder, land firmly on the same single leg without losing balance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.