Single Leg Push-off

How to do it

1. Stand facing a low box with one foot flat on top of it and the other on the floor.
2. Push off the foot on the box, driving straight up and bringing the other knee up.
3. Rise as high as you can, extending the leg on the box fully.
4. Land with the same foot back on the box and the other foot on the floor, knees bending to absorb the landing.
5. Push off again straight away.
6. Repeat for the chosen number, then swap the leg on the box.

Common mistakes

• Pushing off the floor foot. The leg on the box does the work; the floor foot is a light touch, not a second jump.
• Landing with the box foot on the edge. The whole foot lands on the box.
• Leaning forward over the box. The torso stays tall so the push goes up.
• A box that is too high. If the push-off cannot be driven quickly, the box is too tall.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Hamstrings