Single Leg Box Jump to Relevé

Instructions

1. Stand facing a box or step on one leg.

2. Push forcefully through the standing leg and jump onto the box.

3. Land on the same leg on top of the box.

4. Bend the landing knee slightly to absorb the impact.

5. Regain your balance fully on the box.

6. Once stable, rise up onto the ball of the foot into relevé.

7. Pause briefly at the top of the relevé.

8. Lower the heel back down slowly.

9. Step down carefully and reset before the next rep.

10. Repeat on the same side, then switch sides if needed.

Common Compensations

• Do not let the landing knee cave inward.

• Do not land stiff-legged on the box.

• Do not rush into the relevé before you are fully balanced.

• Do not let the ankle roll inward or outward in the relevé.

• Do not use a box that is too high for you to control safely.

• Do not slam down when stepping off the box.

Extra Info

• You should feel this mostly in the glutes, quads, calves, and ankle stabilizers of the working leg.

• You may also feel your core working to help you control the landing and the balance at the top.

• The goal is to stick the single-leg landing first, then rise into a controlled relevé.

• You should not feel sharp pain in the ankle, knee, hip, or low back.