Single Leg Push Off
Description
The single-leg push-off is a plyometric exercise where you stand with one foot on a box and explosively drive upward off that leg, catching air before landing back on the box. It builds single-leg explosive power for jumping and sprinting.
Muscle Group
Equipment Required
Single Leg Push Off Instructions
- Stand with your right foot on a box or step (12 to 18 inches). Left foot on the floor.
- Drive explosively through your right foot to jump upward.
- Extend your right hip, knee, and ankle to generate maximum height.
- Land softly back on the box with your right foot.
- Left foot taps down for stability if needed.
- Reset and repeat.
- Complete reps, then switch legs.
- Aim for 6 to 10 reps per leg.
Single Leg Push Off Form & Visual
Single Leg Push Off Benefits
- Builds single-leg explosive power
- Develops jumping and sprinting ability
- Exposes left-right power imbalances
- Plyometric training for athletes
- Simple setup with a box
- Builds reactive strength
Single Leg Push Off Muscles Worked
- Quadriceps
- Gluteus maximus
- Calves
- Hamstrings
- Core (stabilizer)
Single Leg Push Off Variations & Alternatives
- Box Jump (two legs)
- Dumbbell Step-Up
- Single-Leg Depth Jump
- Lateral Single-Leg Push-Off
- Bounding
