One Leg Push-Up
Start in a high plank position with hands slightly wider than shoulder-width, fingers pointing forward, and your body in a straight line from head to heels. Lift one leg a few inches off the floor, keeping your core engaged and hips level and square to the floor.
- Equipment
- No Equipment
- Difficulty
- Advanced
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- pectoralis major
- triceps brachii
- anterior deltoid
Secondary muscles
- rectus abdominis
- obliques
- serratus anterior
Target muscles
- chest
- arms
- shoulder
- abs
How to perform
- 1
Start in a high plank position with hands slightly wider than shoulder-width, fingers pointing forward, and your body in a straight line from head to heels.
- 2
Lift one leg a few inches off the floor, keeping your core engaged and hips level and square to the floor.
- 3
Lower your chest towards the floor by bending your elbows, keeping them slightly tucked towards your body (about a 45-degree angle). Maintain a straight line from your head to the heel of your grounded foot.
- 4
Push through your hands to extend your arms and return to the starting plank position, keeping the lifted leg elevated and core tight.
- 5
Complete all repetitions on one side before switching legs, or alternate legs between repetitions for an added challenge.
Safety & form
Train smart. Read these notes before adding heavy load.
