ex_27CLBI

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Lower Legs · Body Weight

Unilateral Jumps

intermediateplyometricOne side at a timeMale & female model

Unilateral Jumps is an intermediate compound plyometric exercise that works the calves (lower legs), with the glutes and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds per side, and it burns about 9.8 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Body Weight
Category: Plyometric
Mechanic: Compound
Force: Push
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Calves
Quadriceps

Secondary muscles

Glutes
Core

How to do Unilateral Jumps

Stand on one leg with a slight bend in the knee.
Hop forward or straight up on the same leg.
Land softly, absorbing the landing.
Repeat, then switch legs.

Form tips

Stick each landing before the next hop.
Use your arms for balance.

Unilateral Jumps alternatives

Resistance Band Calf Press Sitting on Chair

Calves · beginner

Barbell Calf Jump

Calves · intermediate

Jump Rope Double Bounce

Calves · intermediate

Jump Rope Basic Jump

Calves · intermediate

More calves exercises

Rebounder Light Jumps

Calves · intermediate

Agility Ladder Lateral Movement With Double Hop

Calves · intermediate

Agility Ladder Advanced Hop Position

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Jumping Jack

Calves · intermediate

Fast Feet

Calves · intermediate

Ankle Pumps

Calves · intermediate

Rebounder in & Out From Ground

Calves · intermediate

Low Box Quick Feet

Calves · intermediate

Unilateral Jumps FAQ

What muscles does Unilateral Jumps work?

Unilateral Jumps mainly works the calves in the lower legs. The glutes and core work as secondary muscles.

What equipment do you need for Unilateral Jumps?

None. Unilateral Jumps is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Unilateral Jumps should I do?

Start with 1-3 rounds of 30-60 seconds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Unilateral Jumps good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.

How many calories does Unilateral Jumps burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Unilateral Jumps?

Other exercises for the calves include Resistance Band Calf Press Sitting on Chair, Barbell Calf Jump, Jump Rope Double Bounce and Jump Rope Basic Jump.

For developers

Use Unilateral Jumps in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_27CLBI" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_27CLBI",
  "name": "Unilateral Jumps",
  "model": "male",
  "counterpartId": "ex_ZNDQ47",
  "target": "Calves",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_27CLBI/mp4-720.mp4?…",
    "poster": "https://…/ex_27CLBI/poster.jpg?…"
  }
}