Calves exercise · body weight
Box Jump Down with One Leg Stabilization
The box jump down with one leg stabilization is a bodyweight exercise that targets the calves, with the quadriceps, hamstrings and glutes assisting.
- Target muscle
- Calves
- Also works
- Quadriceps, hamstrings, glutes
- Equipment
- Body weight
- Body part
- Lower legs
How to do the box jump down with one leg stabilization
- Stand in front of a box or platform with your feet shoulder-width apart.
- Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
- Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
- Hold this position for a few seconds, engaging your calf muscles to maintain balance.
- Slowly step down with the foot that is on the box, returning to the starting position.
- Repeat the exercise with the other leg.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the calves. The quadriceps, hamstrings and glutes work as secondary muscles. See all calf exercises or every bodyweight exercise.
