10 Best Single Leg Push-off Alternatives for Limited-Equipment Workouts

Ranked Single Leg Push-off Alternatives

10 substitutes, ranked by how closely each one matches the Single Leg Push-off on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Single-leg Stride Jump

   95% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the quadriceps.

   How to perform this exercise

   1. Stand to the side of a box with your inside foot on top of it, close to the edge.
   2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
   3. Land in the same position that you started, using your inside leg to decelerate the impact.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single Leg Push-off
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
2. 

   2. Single-leg Hop Progression

   90% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
   2. Hop forward, jumping and landing with the same leg over the cone.
   3. Use a countermovement jump to hop from cone to cone.
   4. At the end, turn around and go back on the other leg.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single Leg Push-off
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
3. 

   3. Single-leg Lateral Hop

   90% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
   2. To begin, execute a counterjump to hop sideways over the cone.
   3. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
   4. Continue hopping back and forth.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single Leg Push-off
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
4. 

   4. Side Standing Long Jump

   87% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
   2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
   3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single Leg Push-off
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
5. 

   5. Single Leg Butt Kick

   87% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the quadriceps.

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single Leg Push-off
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
   • Balance: easier to stay steady on than the Single Leg Push-off
6. 

   6. Single-cone Sprint Drill

   80% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   Pick this when you want to work the quadriceps with less balance to manage.

   How to perform this exercise

   1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
   2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
   3. Rest after three trips around the cone.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single Leg Push-off
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
   • Balance: easier to stay steady on than the Single Leg Push-off
7. 

   7. Stride Jump Crossover

   73% match

   • Quads
   • Other
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Stand to the side of a box with your inside foot on top of it, close to the edge.
   2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
   3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
   4. Repeat the movement, crossing back over to the other side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
8. 

   8. Side Hop-sprint

   73% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Single Leg Push-off
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
9. Play demonstration

   9. Scissor Jumps

   71% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
   3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
   4. Continue alternating legs and jumping as quickly as possible.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quadriceps
   • Equipment: bodyweight only, the same as the Single Leg Push-off
   • Body position: standing, the same as the Single Leg Push-off
10. Play demonstration

    10. Astride Jumps

    70% match

    • Cardio
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively upwards, extending your legs and arms.
    4. While in the air, spread your legs apart and bring your arms out to the sides.
    5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: your heart and lungs, not quadriceps
    • Equipment: bodyweight only, the same as the Single Leg Push-off
    • Body position: standing, the same as the Single Leg Push-off
    • Balance: easier to stay steady on than the Single Leg Push-off