Single-Leg Push off
Explosive power! Single-Leg Push Off builds lower body strength and balance. Jump higher and improve your athletic performance.
The Single-Leg Push off mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. You'll need: box.
Required Equipment
Single-Leg Push off Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Single-Leg Push off Variations and Alternatives
How to do the Single-Leg Push off
Stand with a bench or stable elevated surface to your side. Begin by balancing on the leg closest to the bench.
Bend the knee slightly on your standing leg to enter a semi-squat position. Engage your core for balance.
Push through your standing leg and use the foot on the bench to help propel yourself upward and off the ground. Swing your arms for additional momentum.
Try to jump as high as possible, maintaining your balance throughout the movement.
Land softly and with control, absorbing the impact with your leg muscles, and return to the semi-squat position.
Repeat for the desired number of reps before switching legs.
Make sure to warm up properly before beginning this exercise to prevent injury, and focus on maintaining form throughout each rep. It's essential to land softly to reduce stress on your joints.
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Single-Leg Push off FAQs
What muscles does the Single-Leg Push off work?
The Single-Leg Push off mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Single-Leg Push off?
Box.
What workout day should the Single-Leg Push off go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Push off variations and alternatives?
Similar exercises include the Single-Leg Board Jump, Box Single-Leg Jump, Single-Leg Hip Thrust Jump and Single-Leg Vertical Jump.
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