Single Leg Push-off
A beginner compound plyometric exercise that works the quads.
Starting position
End position
How to Do Single Leg Push-off
- Stand on the ground with one foot resting on the box, heel close to the edge.
- 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.
- Land with the same foot on top of the box, returning your other foot back to the start position.
Muscles Worked
Alternatives to Single Leg Push-off
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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2
Single Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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3
Alternate Leg Diagonal Bound
A beginner compound plyometric exercise that works the quads.
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4
Single-Leg Hop Progression
A beginner compound plyometric exercise that works the quads.
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5
Single-Leg Lateral Hop
A beginner compound plyometric exercise that works the quads.
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6
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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7
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
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8
Rocket Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do single leg push-off work?
Single Leg Push-off primarily works the quads. The calves and hamstrings assist as secondary muscles.
What equipment do I need for single leg push-off?
The source dataset does not record equipment for single leg push-off. Check the instructions above before you set up.
Single Leg Push-off: is it suitable for beginners?
Yes. Single Leg Push-off is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of single leg push-off?
Double Leg Butt Kick, Single Leg Butt Kick, Alternate Leg Diagonal Bound train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my single leg push-off reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; single leg push-off can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Single Leg Push-off with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.