Single-Leg Push-Off
One foot on a bench, drive through it to jump straight up with an arm swing, then land softly back in the same split stance.
How to do it
Setup
Standing behind a flat bench, one foot flat on it, the other on the floor, arms back.
Steps
- Swing the arms up and drive through the bench foot to jump.
- Rise tall in the air, the free knee lifting.
- Land with the same foot on the bench and the other on the floor; switch legs after the set.
Common mistakes
Pushing off the floor foot: the bench foot does the work. Landing hard on the bench: soften the knee and land on the whole foot. Bench too high: pick a height where the foot lands flat every rep.
Breathing
Exhale on the jump, inhale landing.
