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Box Jump Down with One Leg Stabilization
A landing drill where you step off a box and stick the landing on one leg, building single-leg stability, ankle control, and safe deceleration mechanics.
LegsBodyweightSingle-leg landing
GoLightWeight mediabox-jump-down-with-one-leg-stabilization
Demonstration coming soon
Primary
QuadricepsGlutes
Secondary
CalvesHamstringsHip abductorsCore
Equipment
Bodyweight
Pattern
Single-leg landing
Setup
- 01Set a low box of 6 to 18 inches on non-slip flooring with open space in front.
- 02Stand on the box with feet hip width apart.
- 03Decide which leg will land before each rep.
- 04Warm up with two-leg landings before progressing to one.
Execution
- 01Step off the box, do not jump, and drop toward the floor.
- 02Land on one leg with a bent knee and hips back, absorbing quietly.
- 03Freeze and hold the landing position for 2 to 3 seconds under full control.
- 04Step down, walk back, and alternate legs each rep.
Checkpoints
- -Landing knee tracks over the toes without caving inward.
- -Hips stay level; the free-leg side does not drop.
- -Landing is quiet with the whole foot settling quickly.
- -Trunk stays tall and still during the hold.
Common mistakes
- -Landing with a stiff, straight knee.
- -Letting the knee dive inward on contact.
- -Wobbling through the hold instead of freezing solid.
- -Progressing box height before the low-box landing is clean.
Programming notes
- -Use 3 sets of 4 to 6 landings per leg early in the session.
- -Raise the box only when every landing is silent and motionless.
- -A staple in knee-injury prevention and return-to-sport progressions.
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