10 Best Box Jump Down With One-leg Alternatives for Home Gyms

Ranked Box Jump Down With One Leg Stabilization Alternatives

10 substitutes, ranked by how closely each one matches the Box Jump Down With One Leg Stabilization on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Cable Standing One Leg Calf Raise

   75% match

   • Calves
   • Cable
   • Intermediate
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the calves.

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold onto the cable machine for support.
   3. Lift one leg off the ground and balance on the other leg.
   4. Slowly raise your heel off the ground, lifting your body up onto your toes.
   5. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: calves, the same as the Box Jump Down With One Leg Stabilization
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
2. 

   2. Box Skip

   73% match

   • Glutes
   • Other
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the calves.

   How to perform this exercise

   1. You will need several boxes lined up about 8 feet apart.
   2. Begin facing the first box with one leg slightly behind the other.
   3. Drive off the back leg, attempting to gain as much height with the hips as possible.
   4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
   5. Then, step to the next box and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not calves
   • Equipment: bodyweight only, the same as the Box Jump Down With One Leg Stabilization
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
3. 

   3. Step-up With Knee Raise

   71% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the calves.

   How to perform this exercise

   1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
   2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
   3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not calves
   • Equipment: bodyweight only, the same as the Box Jump Down With One Leg Stabilization
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
   • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization
4. Play demonstration

   4. Band Step-up

   69% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a band around your thighs, just above your knees.
   2. Stand facing a step or platform with your feet hip-width apart.
   3. Step up onto the platform with your right foot, pushing through your heel.
   4. Extend your left leg behind you, keeping it straight.
   5. Lower your left foot back down to the ground.
   6. Repeat with your left foot stepping up onto the platform.
   7. Continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not calves
   • Equipment: a band, not bodyweight only
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
   • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization
5. 

   5. Dumbbell Step Ups

   69% match

   • Quadriceps
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it works the quadriceps rather than the calves.

   How to perform this exercise

   1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
   2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
   3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
   4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quadriceps, not calves
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
   • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization
6. Play demonstration

   6. Dumbbell Step-up

   68% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
   2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
   3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
   4. Bring your left foot up onto the bench or step, standing fully upright.
   5. Step back down with your left foot, followed by your right foot, returning to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not calves
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
   • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization
7. 

   7. Barbell Step Ups

   65% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the calves.

   How to perform this exercise

   1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
   2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
   3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
   4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, not calves
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
   • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization
8. Play demonstration

   8. Barbell Step-up

   65% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand in front of a bench or step with a barbell resting on your upper back.
   2. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
   3. Push through your heel and step up onto the bench or step, fully extending your hip and knee.
   4. Pause briefly at the top, then lower yourself back down to the starting position.
   5. Repeat with the opposite leg.
   6. Continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, not calves
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
   • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization
9. Play demonstration

   9. Dumbbell Step-up Lunge

   64% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
   2. Place your right foot on the step, ensuring your entire foot is on the surface.
   3. Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
   4. Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
   5. Repeat the movement, alternating which foot you step up with each time.
   6. Continue for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, not calves
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
   • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization
10. 

    10. Crossover Reverse Lunge

    64% match

    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: glutes, not calves
    • Equipment: bodyweight only, the same as the Box Jump Down With One Leg Stabilization
    • Body position: standing, the same as the Box Jump Down With One Leg Stabilization
    • Balance: easier to stay steady on than the Box Jump Down With One Leg Stabilization