Single Leg Push-off

Also called box push-off, single-leg box push-off and alternating push-off.

Works

Quads, plus calves and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. Stand on the ground with one foot resting on the box, heel close to the edge.

1. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
2. Land with the same foot on top of the box, returning your other foot back to the start position.

Cues

• Heel near the box edge.
• Push through the top foot.
• Extend hip and knee fully.
• Land with the foot back on top.

Common mistakes

• Pushing off the floor leg.
• Foot slipping off the box.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

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