Single-leg Vertical Power Jump

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Vertical)
Intensity: High



Stand on one leg under vertical jump flag.


Quickly squat down by bending knee and hip while extending raised leg back and swinging arms back. Immediately jump upward while swinging raised leg and arms forward and upward. Extend body vertically. Land on either same foot or both feet. Repeat on other leg.


Use both upper and lower body movement. Land on forefoot then come down on whole foot. Exercise can also be performed without vertical jump flag.

Dynamic spinal extension may occur in some individuals performing maximal attempts. Slight spine flexion may occur during bent over squat position dependent upon participants depth and flexibility. Also, spinal hyper-extension may occur as feet leave ground with body extended.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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