Single-Leg Close-Grip Push-Up exercise
A push-up performed with hands close together and one leg lifted, increasing triceps and core activation.
Updated By PumpPal
How to perform Single-Leg Close-Grip Push-Up
- Start in a push-up position with hands under your chest.
- Place your feet together and lift one leg off the floor.
- Lower your chest while keeping elbows close to your body.
- Push back up, maintaining balance.
- Keep your core engaged throughout.
- Switch legs halfway through your set if needed.
What is Single-Leg Close-Grip Push-Up?
The single-leg close-grip push-up combines a narrow-hand push-up with one foot lifted from the floor. The close hand position increases the triceps demand, while the reduced base of support makes the core and hips resist rotation.
What muscles does Single-Leg Close-Grip Push-Up work?
The triceps, chest, and front shoulders produce the press. The serratus anterior, rotator cuff, forearms, abdominal wall, obliques, glutes, quadriceps, and hip stabilizers keep the shoulders and pelvis level while one leg is raised.
Single-Leg Close-Grip Push-Up form cues and common mistakes
- Begin in a firm high plank with the hands slightly inside shoulder width, fingers spread, and feet together before lifting one foot only a few inches.
- Brace the abdomen and glutes so the shoulders and hips remain square to the floor instead of rotating toward the supporting leg.
- Lower the chest under control with the elbows moving back on a comfortable diagonal rather than flaring wide or being forced against the ribs.
- Press the floor away while the raised leg stays in line with the trunk; switch legs between sets or halfway through an even-repetition set.
- Use a wider stance, keep both feet down, or elevate the hands to regress, and stop for sharp wrist, elbow, shoulder, back, or hip pain.
How to add Single-Leg Close-Grip Push-Up to a workout
Use this variation after you can perform repeatable close-grip push-ups without losing plank position. Start with 3 to 4 sets of 5 to 10 repetitions per leg or alternate the raised leg each rep, leaving 2 to 3 clean reps in reserve.
Frequently asked questions
What muscles do single-leg close-grip push-ups work?
They emphasize the triceps while also training the chest and front shoulders. The serratus, rotator cuff, forearms, core, obliques, glutes, legs, and hip stabilizers control the narrow, three-point plank.
Why lift one leg during a close-grip push-up?
Lifting one foot narrows the base of support, so the trunk and hips must work harder to prevent rotation. It should not change the press into a lower-back arch or high leg raise.
How can I make single-leg close-grip push-ups easier?
Keep both feet down, widen the feet before lifting one, place the hands on a stable incline, or use a slightly wider hand position. Progress only when the hips stay level.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.