Single Leg Push-off

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

Role	Muscles
Primary	quads
Secondary	calves, hamstrings
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Rocket Jump Bodyweight Side Standing Long Jump Bodyweight

Harder than the Single Leg Push-off

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Single Leg Push-off work?

The Single Leg Push-off primarily works the quads, with the calves and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Jump, and Bench Sprint train the same muscle, across 9 equipment types.

What equipment do you need for the Single Leg Push-off?

The Right Equipment. Without the right equipment, Alternate Leg Diagonal Bound, Bench Jump, and Double Leg Butt Kick train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Single Leg Push-off suitable for beginners?

Yes, the Single Leg Push-off is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Single Leg Push-off go in a workout?

Early — the Single Leg Push-off is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell