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Exercises › Quads › Single Leg Push-off

Single Leg Push-off

Single Leg Push-off is a beginner compound plyometrics that mainly works your quads, with help from your calves and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Single Leg Push-off: starting position
Starting position
Single Leg Push-off: end position
End position

How to do the single leg push-off

  1. Stand on the ground with one foot resting on the box, heel close to the edge.
  2. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
  3. Land with the same foot on top of the box, returning your other foot back to the start position.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Single Leg Push-off alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the single leg push-off work?

It mainly works your quads; your calves and hamstrings assist.

How many sets and reps of single leg push-off should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the single leg push-off good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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