Exercise

Single Leg Vertical Jump

Also works: Glutes, Hamstrings, Calves, Abs

How to do it

1. Stand tall on one leg with the other knee slightly flexed and arms by your sides.
2. Engage your core, keep your chest up, and align the stance knee over the toes.
3. Hinge slightly at the hips and dip into a quarter squat to load the leg.
4. Swing the arms upward and drive through the whole foot, extending hip, knee, and ankle to jump vertically.
5. Lift the non-jumping knee up as you reach maximal height while keeping the torso neutral.
6. Land quietly on the same leg with a soft knee and hip, absorbing the impact through hip–knee–ankle.
7. Reset balance and repeat for reps, then switch legs. Keep the knee tracking over the toes and avoid valgus collapse.

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