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Raise Single Leg Push-up
Begin in a high plank position with your hands shoulder-width apart and one leg lifted straight behind you. Lower your chest toward the ground by bending your elbows, keeping your core tight and hips level, then push back up to the starting position. Maintain a straight body line and avoid letting your hips rotate or sag throughout the movement.
- Target muscles
- Chest, Triceps, Shoulders
- Also works
- Abs, Back, Glutes
- Equipment
- Bodyweight
- Training style
- Calisthenics, Home
- Logged as
- Reps
- Popularity
- 25 of 100
Raise Single Leg Push-up: how to do it
- Start in a high plank position with your hands shoulder-width apart, fingers pointing forward, and your body in a straight line from head to heels.
- Engage your core and glutes to maintain stability.
- Lift one leg off the ground, keeping it straight and extended behind you. Avoid rotating your hips or letting your lower back sag.
- Lower your body towards the ground by bending your elbows. Keep your elbows close to your body, forming a 45-degree angle.
- Push back up to the starting position, maintaining the lifted leg and stable core.
- Repeat for the desired number of repetitions, then switch legs.
Common mistakes
Common mistakes include letting the hips sag, rotating the body, or failing to engage the core. Keep your body in a straight line, maintain even weight distribution, and control the movement to avoid strain.
Alternatives
More Chest exercises
Questions about Raise Single Leg Push-up
What muscles does the Raise Single Leg Push-up work?
The Raise Single Leg Push-up primarily targets the chest, triceps, and shoulders, while engaging the abs, back, and glutes for stability. Lifting one leg increases core activation and challenges balance, making it a full-body movement.
Do I need any equipment for the Raise Single Leg Push-up?
No equipment is needed other than your own body weight, making it ideal for home workouts or outdoor training. A yoga mat can be used for comfort and stability, but is optional.
Is the Raise Single Leg Push-up suitable for beginners?
This variation can be challenging for beginners due to the balance and core strength required. If you’re new to push-ups, start with standard push-ups or knee push-ups before progressing to the single leg version.
What are common mistakes to avoid when doing the Raise Single Leg Push-up?
Common mistakes include letting the hips sag, rotating the body, or failing to engage the core. Keep your body in a straight line, maintain even weight distribution, and control the movement to avoid strain.
How many sets and reps should I do for the Raise Single Leg Push-up?
Aim for 3–4 sets of 8–12 reps per leg, depending on your strength level. Rest 60–90 seconds between sets to maintain good form and prevent fatigue.
What safety tips should I follow for the Raise Single Leg Push-up?
Warm up thoroughly to protect your shoulders and wrists. Move in a controlled manner, avoid locking your elbows, and stop immediately if you feel pain or discomfort.
Are there variations or modifications for the Raise Single Leg Push-up?
Yes, you can lower the difficulty by performing the push-up with a smaller leg lift or using knee support. To increase the challenge, try adding a pause at the bottom or performing the movement on an unstable surface like a BOSU ball.