Skol & HatiJoin the waitlist

Single Leg Push-off

QuadsBodyweightBeginnerCompound
Single Leg Push-off — start position
Start
Single Leg Push-off — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Hamstrings

How to do it

  1. 01

    Stand on the ground with one foot resting on the box, heel close to the edge.

  2. 02

    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. 03

    Land with the same foot on top of the box, returning your other foot back to the start position.

In the app

Single Leg Push-off needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

More quads exercises

All quads exercises ›
Read
Bad knees is not a diagnosisTraining · 5 min readRead ›