Single Leg Push-off
How to do the Single Leg Push-off with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Hamstrings
Other
How to do the Single Leg Push-off
- 1
Stand on the ground with one foot resting on the box, heel close to the edge.
- 2
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
Land with the same foot on top of the box, returning your other foot back to the start position.
Log it, see it on your body.
Every Single Leg Push-off set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Single Leg Push-off fits
The Single Leg Push-off shows up in training built around a specific goal. See how it fits:
More quads exercises
Single Leg Push-off: common questions
What muscles does the Single Leg Push-off work?
The Single Leg Push-off primarily works the Quads. It also recruits the Calves and Hamstrings as supporting muscles.
Is the Single Leg Push-off suitable for beginners?
Yes. The Single Leg Push-off is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Single Leg Push-off a compound or isolation exercise?
The Single Leg Push-off is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Single Leg Push-off with correct form?
Stand on the ground with one foot resting on the box, heel close to the edge. Follow the full step-by-step above for the complete movement.
Log your Single Leg Push-off sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |