One Leg Push Off
Expert Advice
Concentrate on pushing through the heel of the working leg to fully activate the glutes and hamstrings.
How-to-do Steps
- Stand on one leg with the other leg slightly raised off the ground.
- Bend the knee of the standing leg and lower your body into a single-leg squat.
- Push through the heel to extend the leg and return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Track One Leg Push Off in FitAI
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Muscles Worked
One Leg Push Off primarily targets the Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does One Leg Push Off work?
One Leg Push Off primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Push Off?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is One Leg Push Off suitable for beginners?
Yes, One Leg Push Off is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
