Exercise
ALTERNATE LEG PUSH-OFF
Form cues
About
The Alternate Leg Push-Off is a unilateral plyometric exercise performed on a box or step that trains explosive single-leg power, hip extension, and landing mechanics. By driving through one leg to project the body upward and switching legs in the air, it builds reactive strength asymmetries in the glutes, quadriceps, and calves — qualities directly applicable to sprinting, stair climbing, and change-of-direction sports.
Instructions
Step-by-step technique
Set Up Position
Stand facing a raised platform or plyometric box. Place your right foot flat on the top of the box with your knee directly above the ankle. Keep your left foot on the ground.
Load & Drive
Hinge slightly at the hips and load your right leg. Drive explosively through the right heel, pushing off the box and driving the left knee upward.
Full Hip Extension
Extend fully through the right hip as you leave the box, reaching full hip extension at the top.
Land & Switch
Land with your right foot back on the ground, soft knee, and immediately step your left foot up to the box to repeat on the other side.
Continue Alternating
Continue alternating legs for the desired reps. This plyometric drill develops unilateral power, hip extension strength, and the explosive push mechanics used in sprinting and jumping.
Common mistakes
What goes wrong — and why
Landing flat-footed
Absorbing impact through a stiff flat foot transmits force directly into the knee and hip joints rather than the musculature, increasing injury risk and reducing plyometric training benefit.
Land on the mid-foot and immediately load the heel. Think of the foot as a spring that absorbs and then returns energy.
Collapsing the knee inward (valgus)
Knee cave during push-off or landing indicates insufficient glute medius strength and overloads the medial knee structures.
Drive the knee outward over the second toe throughout. If valgus is persistent, strengthen the glute medius with clamshells and single-leg work before returning to this drill.
Insufficient hip extension at push-off
Generating power primarily from the knee rather than extending fully through the hip shortens the movement and reduces power output.
Focus on full hip extension at take-off — squeeze the glute and drive the heel back. Power comes from the hip, the knee just delivers it.
Variations · Progressions · Regressions
Adaptations for every level
Step-Up
Drive up onto a box with one leg without the plyometric landing element. Builds single-leg strength before adding the reactive component.
Lateral Alternate Leg Push-Off
Perform the push-off to the side rather than vertically. Targets hip abductors and develops lateral power for cutting movements in sports.
Depth Jump to Alternate Push-Off
Step off a higher box, land, and immediately drive into the alternate push-off. Maximises reactive strength through a stretch-shortening cycle with a greater initial drop.