Legs · Bodyweight
Single Leg Push Off
How to do the single leg push off, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand on one leg with the other foot resting lightly on a low box or step in front of you. Push through the working leg to drive up onto the box, then lower back down under control and repeat before switching sides.
- 1Drive through the heel and mid-foot of the working leg and feel your quad
- 2and glute power you up
- 3Keep your torso tall and your knee tracking over your toes
- 4Control the descent so the working leg absorbs the load
Common mistakes
- Do not push off hard with the resting foot; let the working leg do the
- work
- Avoid letting your knee cave inward
- Do not collapse forward at the hips as you stand
Muscles worked
The single leg push off mainly works the quads and glutes, with the lower abs, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the single leg push off for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.