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. Side Standing Long Jump

   83% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

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

   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
2. 

   2. 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
3. Play demonstration

   3. Back And Forth Step

   68% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the heart and lungs rather than the quadriceps.

   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
4. Play demonstration

   4. Skater Hops

   67% match

   • Cardio
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees slightly and jump to the right, landing on your right foot.
   3. As you land, swing your left leg behind your right leg and tap the ground with your left toes.
   4. Immediately jump to the left, landing on your left foot.
   5. As you land, swing your right leg behind your left leg and tap the ground with your right toes.
   6. Continue alternating sides, jumping and tapping the ground with each leg.
   7. Repeat for the desired 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
5. Play demonstration

   5. Scissor Jumps

   67% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
   3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
   4. Continue alternating legs and jumping as quickly as possible.
   5. Repeat for the desired 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
6. Play demonstration

   6. Burpee

   66% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
   3. Kick your feet back into a push-up position.
   4. Perform a push-up, keeping your body in a straight line.
   5. Jump your feet back into the squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into a squat position to begin the next repetition.

   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
   • Balance: easier to stay steady on than the Single-leg Stride Jump
7. Play demonstration

   7. Jack Burpee

   66% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position, placing your hands on the ground in front of you.
   3. Kick your feet back, landing in a push-up position.
   4. Perform a push-up, lowering your chest to the ground and then pushing back up.
   5. Jump your feet forward, landing in a squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into the squat position to begin the next repetition.

   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
8. Play demonstration

   8. Astride Jumps

   65% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively upwards, extending your legs and arms.
   4. While in the air, spread your legs apart and bring your arms out to the sides.
   5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
   6. Repeat for the desired 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
9. Play demonstration

   9. Ski Step

   65% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees slightly and keep your back straight.
   3. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
   4. Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
   5. Continue alternating jumps from side to side, mimicking a skiing motion.
   6. Repeat for the desired 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
10. 

    10. Star Jump

    64% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
    2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
    3. As you land, bring your limbs back in and absorb your impact through the legs.

    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
    • Balance: easier to stay steady on than the Single-leg Stride Jump