Exercise

Single Leg Board Jump

Also works: Glutes, Hamstrings, Calves, Abs

How to do it

1. Stand tall on one leg facing the board/target, core braced, hip–knee–toe aligned.
2. Hinge slightly and descend into a quarter squat, arms sweeping back, free leg behind for balance.
3. Drive through the standing foot, extending ankle, knee, and hip to jump forward.
4. Swing the arms forward to assist, keeping the torso controlled and knee tracking over toes.
5. Land softly on the same foot, ball-to-heel, with knee bent and hips back.
6. Hold and stabilize for 1–2 seconds without the knee collapsing inward.
7. Reset posture and repeat for reps, then switch legs.

In FYL you log the Single Leg Board Jump as bodyweight reps — every set counts toward your volume, PRs and XP.