A beginner plyometrics exercise done with a other that mainly works the quadriceps, with help from the calves and hamstrings. Stand on the ground with one foot resting on the box, heel close to the edge. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.
Updated
Primary
Quadriceps
Secondary
Calves, Hamstrings
Equipment
Other
Level
beginner
Single Leg Push-off demonstration
Single Leg Push-off, starting positionSingle Leg Push-off, finishing position
How to Perform
1Stand on the ground with one foot resting on the box, heel close to the edge.
2Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
3Land with the same foot on top of the box, returning your other foot back to the start position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
