In this article, we will cover the Single Leg Push-Off. It is a calisthenic and plyometric(jump training) exercise.

We will provide you with the details on how you perform this task. With image, video and written descriptions.

The equipment required, muscles that this exercise works and how to include it into your training routine.


Remember this is a plyometric form of training. You need to really focus on making the jump as explosive as you can to get the full benefits of this exercise.

Single Leg Push-off How To

Single Leg Push-off - Video Demonstration

Image Example

How to perform the single leg push-off

Image source

Written Description

  • Move to a weight bench or plyometric box. Place one of your feet on top of the box. Your heel is to be close to the edge.
  • Use your foot on top of the box to push off of the box. You need to extend through your hip and knee explosively. Try to gain as much height as you possibly can.
  • When you are coming down your foot used to lift off of the bench/box is to land on top of it again. With your other foot landing on the floor.
  • Repeat for the desired number of repetitions. Now switch legs and complete the same number of reps with your other leg.

Equipment Required

To perform this exercise, you need a weighted bench or a plyometric box. You can also use park benches or picnic table seats if you don't mind training outside.

  • Muscles Worked
  • Quadriceps
  • Hamstrings
  • Calves

Training With the Single Leg Push-off Exercise

There are a couple ways that you can include this exercise into your training routine.

One way is to use the exercise as a warm-up for your current routine to help get your blood pumping.

Or you can use the Leg Push-Off with other calisthenics or plyometrics and create a whole routine.

The exercise also works great in an H.I.I.T routine. You should perform High-Intensity training for at least 15 minutes.

Don't worry if you are not able to last the whole 15 minutes. Just keep practicing. Just make sure you are focusing on increasing the amount of time you are performing it for each week.

If you want to use it in an H.I.I.T routine, we offer a Free Online H.I.I.T Timer. No registration is required to use the timer, so go give it a try Today!.

If you are looking for a similar exercise, then check out our post Bench Sprints How To Guide.

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