10 Best Single-leg Stride Jump Alternatives for Injuries or No Equipment

Ranked Single-leg Stride Jump Alternatives

10 substitutes, ranked by how closely each one matches the Single-leg Stride Jump 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

   

   1. Single Leg Push-off

   95% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the quadriceps.

   How to perform this exercise

   1. Stand on the ground with one foot resting on the box, heel close to the edge.
   2. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
   3. Land with the same foot on top of the box, returning your other foot back to the start position.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
2. 

   2. Single-leg Hop Progression

   94% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   A straight swap when you want to keep working the quadriceps.

   How to perform this exercise

   1. Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
   2. Hop forward, jumping and landing with the same leg over the cone.
   3. Use a countermovement jump to hop from cone to cone.
   4. At the end, turn around and go back on the other leg.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
3. 

   3. Single-leg Lateral Hop

   94% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
   2. To begin, execute a counterjump to hop sideways over the cone.
   3. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
   4. Continue hopping back and forth.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
4. 

   4. Side Standing Long Jump

   83% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
   2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
   3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
5. 

   5. Single Leg Butt Kick

   82% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
   • Balance: easier to stay steady on than the Single-leg Stride Jump
6. 

   6. Single-cone Sprint Drill

   75% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
   2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
   3. Rest after three trips around the cone.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
   • Balance: easier to stay steady on than the Single-leg Stride Jump
7. 

   7. Side Hop-sprint

   72% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
8. 

   8. Side To Side Box Shuffle

   69% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to one side of the box with your left foot resting on the middle of it.
   2. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
   3. Continue shuffling back and forth across the box.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single-leg Stride Jump
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Balance: easier to stay steady on than the Single-leg Stride Jump
9. 

   9. Stride Jump Crossover

   68% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a box with your inside foot on top of it, close to the edge.
   2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
   3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
   4. Repeat the movement, crossing back over to the other side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, the same as the Single-leg Stride Jump
   • Body position: standing, the same as the Single-leg Stride Jump
10. Play demonstration

    10. Back And Forth Step

    68% match

    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
    3. Push off with your right foot and step back to the starting position.
    4. Repeat the movement with your left foot, alternating legs with each step.
    5. Continue stepping back and forth, maintaining a steady pace.
    6. Repeat for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: your heart and lungs, not quadriceps
    • Equipment: bodyweight only, the same as the Single-leg Stride Jump
    • Body position: standing, the same as the Single-leg Stride Jump
    • Balance: easier to stay steady on than the Single-leg Stride Jump