Single Leg Push Off

Single Leg Push Off

Description

This exercise involves standing on one leg and pushing off the ground with the other leg, engaging the muscles in the standing leg and improving balance and stability.

Muscle Group

Equipment Required

Single Leg Push Off Instructions

  1. Stand with your feet hip-width apart and your weight on your left foot.
  2. Place your right foot behind your left ankle, keeping your toes on the ground.
  3. Bend your left knee and lower your body down into a squat position.
  4. Push off your left foot and straighten your left leg, lifting your body up onto your toes.
  5. Lower your body back down into the squat position, keeping your right foot behind your left ankle.
  6. Repeat the exercise for the desired number of repetitions, then switch legs and repeat on the other side.

Single Leg Push Off Form & Visual

Single Leg Push Off

Single Leg Push Off Benefits

  • Improves balance and stability
  • Strengthens the muscles in the legs, particularly the glutes, quads, and calves
  • Increases power and explosiveness in the legs
  • Helps to prevent injuries by improving proprioception and neuromuscular control
  • Can be done anywhere with no equipment needed

Single Leg Push Off Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calf muscles
  • Core muscles

Single Leg Push Off Variations & Alternatives

  • Single Leg Push Off with Resistance Band
  • Single Leg Push Off with Dumbbell
  • Single Leg Push Off with Medicine Ball
  • Single Leg Push Off on Bosu Ball
  • Single Leg Push Off on Stability Ball
  • Single Leg Push Off with Plyometric Jump
  • Single Leg Push Off with Lateral Hop
  • Single Leg Push Off with Forward Hop
  • Single Leg Push Off with Backward Hop