Procaryote
Knee · Motor control

Single-leg perpendicular landing jump over step

Single-leg perpendicular landing jump over step, 3 sets, 8 repetitions per leg, rest 45 seconds

Illustration of the Single-leg perpendicular landing jump over step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Rest: 45 seconds between sets

Description: Stand beside a step. Jump laterally over the step, landing on a single leg perpendicular to the step, controlling the landing well. Maintain balance for a few seconds before returning to the starting position.

Tips: Keep the knee slightly bent upon landing to absorb shock and avoid locking the joint. Control your balance and avoid leaning the trunk.

Progression: Gradually increase the height of the step or the number of repetitions as you master the movement.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
step
Starting position
Standing beside the step
Clinical goal
Improve motor control and knee stability
Also known as
single-leg lateral jump, step single-leg landing, unipodal reception step

Precautions

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

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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.