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Technique

  1. Stand in front of a sturdy elevated surface, such as a Plyo Box.
  2. Place one foot on the box and push on it to lift yourself up, without using help from the lower leg.
  3. Come back down with control and switch leg.

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Form tips

  • It is very easy to use help from the lower leg without realizing that you are. Focus on shifting your weight to the upper leg before pushing from it, and do not use any force in your lower leg.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Calisthenics skills
Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e10g

Elevated pistol squat

Intermediate
e15r

No-touch step up

Intermediate

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Regressions

e02b

Bulgarian split squat

Novice
e133

Weighted bulgarian split squat

Intermediate
e0q5

Pigeon squat

Novice
e11r

Assisted ring lunge

Novice
e0sr

Front-Staggered Squat

Novice
w016

Lunge knee crunch

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.