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Single Leg Push-off, starting position 
Single Leg Push-off, finishing position
PlyometricsbeginnerOther
Single Leg Push-off
Primary
Quadriceps
Secondary
Calves, Hamstrings
Equipment
Other
Level
beginner
Single Leg Push-off demonstration
How to Perform
- 1Stand on the ground with one foot resting on the box, heel close to the edge.
- 2Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
- 3Land with the same foot on top of the box, returning your other foot back to the start position.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsCalvesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Single Leg Push-off work?
Single Leg Push-off primarily targets the Quadriceps. It also works the Calves, Hamstrings as secondary muscles.
What equipment do I need for Single Leg Push-off?
Single Leg Push-off requires Other.
Is Single Leg Push-off suitable for beginners?
Yes, Single Leg Push-off is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Single Leg Push-off
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.