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Single-Leg Bound 6s · no sound

Single-Leg Bound

Repeated forward bounds on the same foot, with a clear flight phase and a controlled same-foot landing.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Plyometric
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How to do it

  1. Stand tall on one foot with the other foot lifted and the arms in a running carriage.
  2. Load a small dip on the planted leg without sitting into a deep squat.
  3. Drive that foot into the floor and bound forward, keeping the free foot off the ground.
  4. Land on the same foot on the ball of the foot, then bound again immediately.
  5. Keep the torso upright and the flight phase visible; do not shuffle.
  6. Continue for the desired contacts, then switch stance legs.

Common mistakes

  • Landing stiff-legged with almost no knee bend.
  • Letting the free foot tap down so the drill becomes a run.
  • Sitting too deep on each load, which kills the spring.
  • Bounding so far that the landing cannot be stacked and quiet.

Muscles worked

Primary
Quads
Secondary
CalvesGlutesHamstrings

Similar exercises

Bounds Intermediate Bounds Quads Bodyweight Box Jump Beginner Box Jump Glutes Bodyweight Broad Jump Intermediate Broad Jump Quads Bodyweight Jump Squats Beginner Jump Squats Glutes Bodyweight Jumping Jack Beginner Jumping Jack Front Delts Bodyweight

Good to know

What muscles does the Single-Leg Bound work?
Mainly the quads. It also works the calves, glutes and hamstrings.
What equipment do you need for the Single-Leg Bound?
None. It is a bodyweight exercise.
Is the Single-Leg Bound good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Box Jump.

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