Procaryote
Knee · Strengthening

Single-leg Jump Squat

Single-leg jump squat, 3 sets, 6 repetitions per leg, 60 seconds rest between sets

Illustration of the Single-leg Jump Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 6 per leg

Rest: 60 seconds between sets

Description: Stand on one leg, slightly bend the knee, then jump vertically while maintaining balance. Land softly on the same leg, controlling the descent to return to the starting position.

Tips: Keep the torso upright and engage the knee muscles to protect the joint. Look straight ahead to better stabilize your balance.

Progression: Gradually increase the number of repetitions or the height of the jump as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Standing on one leg
Clinical goal
Muscle strengthening of the knee
Also known as
single-leg jump squat, unilateral jump, jump squat on one leg

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Single-leg Knee Extension in StandingSingle-leg knee extension, 3 sets, 10 repetitions per leg Single-leg press on Swiss BallSingle-leg press on Swiss Ball, 3 sets, 10 repetitions per leg Single-leg Spanish squat with elastic bandSingle-leg Spanish squat, 3 sets, 8 repetitions per leg, tempo 3-1-3, using a strong elastic band around the knees Single-leg squat on a 25° inclined planeSingle-leg decline squat, 3 sets, 8 repetitions per leg, inclined plane at 25°, controlled movement Single-leg squat on Bosu with three-directional movement of the opposite legSingle-leg squat on Bosu with three-directional movement of the contralateral leg, 3 sets, 8 repetitions per leg Single-leg squat on unstable cushionSingle-leg squat on unstable cushion, 3 sets, 8 repetitions per leg Single-leg squat with ball feedbackSingle-leg squat with ball feedback, 3 sets, 8 repetitions per leg Single-leg squat with holdSingle-leg squat with hold, 3 sets, 8 repetitions per leg, hold 2 seconds at the bottom

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.