Setup and loading
Low box.
How to do the single-leg box push-off step by step
- One foot on the box with your heel near the edge.
- Push off as high as possible with that leg.
- Land with the same foot on the box and go straight into the next rep.
Form cues
- Full extension
- Coordinated arms
Common mistakes
- Helping with the ground leg
Advertisement
Sets and reps for your goal
Plyometrics
3-5 x 3-6 jumps · rest 1-2 min3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Plyo boxFoam boxes forgive missed jumps.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement