Exercise guide
Single Leg Push Off
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Single Leg Push Off is a functional unilateral movement that builds explosive power and stability in the glutes, quads, and calves. It effectively bridges the gap between bilateral squats and advanced single-leg exercises by developing balance and independent leg strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet hip-width apart.
- Lift one foot off the floor, extending it slightly forward while keeping the working foot firmly planted.
- Lean your torso forward slightly to shift your center of gravity over the working mid-foot.
- Engage your core and keep your chest lifted with your hands held out in front for balance.
How to do it
- Exhale and drive forcefully through the heel of the planted foot to stand up completely.
- Fully extend the hip and knee of the working leg at the top of the movement while maintaining balance.
- Inhale as you slowly lower your hips back toward the bench in a controlled 2-3 second descent.
- Lightly touch the bench with your glutes before immediately starting the next repetition without resting your full weight.
Form checklist
- Keep the working knee tracked over the second toe, preventing it from caving inward.
- Maintain a neutral spine and avoid rounding your lower back as you sit down.
- Avoid using momentum or swinging your arms excessively to assist the lift.
- Ensure the non-working foot does not touch the ground throughout the entire set.
Pro tips
- Focus on 'pushing the floor away' rather than just standing up to maximize quad and glute recruitment.
- Pause for one second at the top of the movement to challenge your ankle stability and core control.
Make it harder
- Hold a dumbbell or kettlebell at chest height in a goblet position to increase resistance.
- Perform the movement onto a lower surface, such as a low box or step, to increase the range of motion.
Frequently asked
- What muscles does the single leg push off work?
- The single leg push off primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the single leg push off?
- The single leg push off uses dumbbell.
- Is the single leg push off good for beginners?
- Yes. The single leg push off is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps