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Exercises/Glutes/Alternate Leg Push-Off

Exercise

ALTERNATE LEG PUSH-OFF

AdvancedPrimaryGlutesSecondaryQuadricepsCalves
Stand
Squat

Form cues

Place the working foot fully on the box with the knee directly above the ankle
Drive powerfully through the heel of the elevated foot to propel yourself up
Bring the trailing knee up explosively to add momentum and practice sprinting mechanics
Land softly with a bent knee on the ground foot, absorbing impact through the hip and knee
Reset quickly between reps — this is a power exercise, not a slow-grind movement
Box height should challenge you but allow full hip extension at the top of each push-off
Animated diagram — illustrative only

Instructions

Step-by-step technique

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.

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.

Extend fully through the right hip as you leave the box, reaching full hip extension at the top.

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 legs for the desired reps. This plyometric drill develops unilateral power, hip extension strength, and the explosive push mechanics used in sprinting and jumping.