Description

The box jump down with one leg stabilization is a plyometric exercise that focuses on lower body power and balance. It involves jumping off a box onto the ground with one leg stabilization upon landing.

Starting Position

Start by standing on top of a stable box with one foot hanging over the edge. The other foot is lifted off the box and positioned slightly in front of the body.

Technical Execution

Push off with the foot on the box and jump down to the ground, landing softly on the foot that was lifted off the box. Focus on immediately stabilizing the landing leg and maintaining balance.

Range of Motion

The range of motion for this exercise involves a full extension of the hip, knee, and ankle joints during the take-off phase and a controlled landing on one leg with a slight knee bend.

Variations

Variations of this exercise can include using different box heights, incorporating a hop or jump after the stabilization, or adding resistance such as dumbbells or a weight vest.

Common Mistakes

Common mistakes include landing with a locked knee, not maintaining core stability during the landing phase, and failing to properly absorb the impact through the hips and knees.

Practical Advice

To perform this exercise correctly, focus on landing softly and absorbing the impact through a slight knee bend. Engage your core muscles to maintain balance and control throughout the movement.

Additional Notes

Make sure to start with a lower box height and gradually progress as you improve your strength and stability. This exercise is great for improving explosive power and proprioception.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

quadriceps

Secondary Muscles