How to Do Single Leg Push-off
Start and end of one clean rep of Single Leg Push-off.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Calves, Hamstrings |
| Equipment | Machine |
| Category | Plyometrics |
How to perform 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
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Single Leg Push-off work?
Single Leg Push-off mainly works the quads, with the calves, hamstrings helping as secondary movers.
What equipment do I need for Single Leg Push-off?
Single Leg Push-off needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Single Leg Push-off?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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