Single Leg Push-off
Single Leg Push-off is a plyometric power - jump from a fixed elevated leg exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Hamstrings
- Exercise type
- Plyometric power - jump from a fixed elevated leg
Exercise technique
- Box
Place a sturdy, low box in front of you.
- Foot
Place one foot on it with the sole fully supported.
- Stance
Keep the other foot on the floor and lift your chest.
- Push-off
Extend the hip and knee of the upper leg to jump upward.
- Flight
Keep your free leg balanced and direct the upper foot back toward the box.
- Land
Return the same foot to the box and the other foot to its original floor position.
- Repeat
Soften the upper knee, establish balance and continue with the same leg.
Key technique points
- Plant the upper foot fully on the box.
- Generate the drive from the leg on the box.
- Return the same foot to the box.
- Keep your knee tracking with your foot.
- Choose box height according to your control.
- Perform a separate set with the other leg.
Common mistakes
Dominant push from the floor
Do not jump from the lower foot instead of the upper leg.
Switching feet in the air
Do not turn the fixed-leg goal into an alternating step-up.
Edge contact
Do not leave your heel outside the box.
Knee falling inward
Do not let the upper knee drift inward on landing.
Hard return
Do not receive the landing without bending the leg on the box.
Folding forward
Do not let your chest fall toward your thigh as you rise.
Frequently asked questions
Single Leg Push-off: why is “Dominant push from the floor” a mistake?
Do not jump from the lower foot instead of the upper leg.
Single Leg Push-off: why is “Switching feet in the air” a mistake?
Do not turn the fixed-leg goal into an alternating step-up.
Single Leg Push-off: why is “Edge contact” a mistake?
Do not leave your heel outside the box.
Single Leg Push-off: why is “Knee falling inward” a mistake?
Do not let the upper knee drift inward on landing.
Single Leg Push-off: why is “Hard return” a mistake?
Do not receive the landing without bending the leg on the box.
Single Leg Push-off: why is “Folding forward” a mistake?
Do not let your chest fall toward your thigh as you rise.
What should I focus on when doing Single Leg Push-off?
Plant the upper foot fully on the box. Generate the drive from the leg on the box. Return the same foot to the box. Keep your knee tracking with your foot. Choose box height according to your control. Perform a separate set with the other leg.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.