Single Leg Depth Drop to Elevé

Instructions

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

2. Keep a soft bend in the standing knee before you step off.

3. Step off the box on that same leg.

4. Land on the ball of that foot.

5. Keep the heel lifted so it does not touch the ground.

6. Bend slightly through the ankle, knee, and hip to absorb the landing.

7. Keep the landing quiet and controlled.

8. Stabilize on the ball of the foot and hold briefly if instructed.

9. Reset and repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not jump upward before stepping off the box.

• Do not let the heel drop to the floor.

• Do not let the landing knee cave inward.

• Do not let the ankle roll inward or outward.

• Do not land stiff-legged.

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

Extra Info

• You should feel this mostly in the calf, foot, ankle stabilizers, quad, and glute of the working leg.

• You may also feel your core working to help control the single-leg landing.

• The goal is a soft, quiet landing on the ball of the foot while staying lifted through the heel.

• Start with a low box and only progress the height if you can keep the heel off the ground with good control.

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