Single-Leg Box Push-Off
Driving off one foot planted on a box to jump as high as possible, then landing with the same foot back on the box. Builds single-leg drive for sprinting and jumping.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Hip Flexors
- Sets
- 3
- Reps
- 6–10 per leg
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a box 30-45 cm high with one foot flat on top, heel near the edge, and the other foot on the floor.
Swing the arms back and load the top leg.
Drive through the foot on the box to jump as high as you can, swinging the arms up.
Keep the working foot over the box as you rise.
Land with the same foot back on the box and the other foot on the floor, then go straight into the next rep.
Breathing: Exhale sharply on each push-off.
Coaching tips
Drive through the box foot
Tall at the top
Push off the box, not the floor
Common mistakes
Pushing off the floor foot instead of the box foot
Box so high the knee starts above the hip
Landing with the foot half off the box
Leaning forward over the box
Safety notes
Use a stable box with a non-slip top.
Start with a low box and small jumps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.