Lateral Push Off Guide: Build Calf Power and Stability
Master the Lateral Push Off with our expert guide. Improve calf strength and lateral explosiveness using only your bodyweight.
How to Perform
- Stand with your feet hip-width apart and your hands held comfortably in front of your chest.
- Shift your weight slightly to your left leg while maintaining a soft bend in both knees.
- Push off the ball of your left foot forcefully to propel your body horizontally to the right.
- Land softly on your right foot, immediately absorbing the impact by hinging at the hip and knee.
- Stabilize your balance for one second before pushing back in the opposite direction to the starting position.
- Maintain a tall torso and engaged core throughout the entire lateral transition.
Common Mistakes
- Landing with a locked knee which increases joint stress.
- Allowing the torso to lean excessively forward or backward.
- Pushing off the heel rather than the ball of the foot.
- Collapsing the arch of the foot upon landing.
Muscles Worked
Primary movers
- Calves
Stabilizers
- Quadriceps
- Gluteus Medius
- Adductors
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Calves · Legs