Before you jump into split squats or heavy step-ups, it helps to master the rhythm, balance, and explosiveness of a great push-off. The Single Leg Push-off is a staple in plyometric training for a reason: it develops fast, powerful hips while also forcing you to stay stable through the ankle and knee. If you're trying to build better jump mechanics or simply improve single-leg strength without weights, this is a high-value move that delivers.
Instructions
- Stand on the ground with one foot resting on a box, keeping your heel close to the edge.
- Drive through the top leg, exploding upward by extending your hip and knee fully.
- Land softly with the same foot on top of the box, returning the other foot back to the ground in a controlled manner.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings