Single Leg Depth Drops

Instructions

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

2. Step off the box on that same leg.

3. Land on the same leg.

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

5. Keep the landing quiet and controlled.

6. Stabilize the landing and hold briefly if instructed.

7. 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 landing knee cave inward.

• Do not let the hip drop excessively on landing.

• 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 glutes, quads, calves, and ankle stabilizers of the working leg.

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

• The goal is a soft, quiet single-leg landing with good balance and alignment.

• Start with a low box and only increase height if you can keep the landing controlled.

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