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Single Leg Push-off

Performed unilaterally with one leg to correct imbalances, this variation primarily targets your Quadriceps, with support from Calves, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Hamstrings

How to perform Single Leg Push-off

  1. Step 1. Stand on the ground with one foot resting on the box, heel close to the edge.
  2. Step 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. Step 3. Land with the same foot on top of the box, returning your other foot back to the start position.

Frequently asked questions

What is the primary muscle group targeted by the single leg push-off?

The single leg push-off is an isolation movement that primarily targets the quadriceps. It emphasizes explosive knee extension to build unilateral power and stability.

How can I ensure proper form during the execution of this exercise?

Maintain a neutral spine and drive through the midfoot of the working leg. Ensure the knee tracks in line with the toes and avoid using momentum from the non-working leg.

What are the most common mistakes to avoid during single leg push-offs?

Avoid collapsing the arch of the foot or allowing the knee to cave inward during the drive. Do not lean excessively forward, as this shifts the load away from the quadriceps.

How should a beginner progress if they lack the strength for a full push-off?

Beginners should start with a lower platform height to reduce the range of motion. Focus on a controlled eccentric phase before attempting to add explosive power to the concentric drive.

What is the recommended set and rep range for developing power?

Perform 3 to 5 sets of 5 to 8 repetitions per leg to prioritize explosive quality over fatigue. Allow for full recovery between sets to maintain high power output.

Sample sets & reps for Single Leg Push-off

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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