Single Leg Push-off
The Single Leg Push-off is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single Leg Push-off work?
The Single Leg Push-off primarily works the Quadriceps. Secondary muscles include the Calves, Hamstrings, which assist during the movement.
Is the Single Leg Push-off good for beginners?
Yes, the Single Leg Push-off is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Single Leg Push-off?
You need other to perform the Single Leg Push-off. Most commercial gyms will have this available.
Track Your Progress
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