Single Leg Push-off

A beginner plyometrics exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single Leg Push-off

Questions

What muscles does the Single Leg Push-off work?

Mainly the quads, with the calves and hamstrings helping.

Is the Single Leg Push-off good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single Leg Push-off?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Single Leg Push-off should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).