Single-Leg Push-Up exercise
A push-up variation performed with one leg lifted, adding core and glute engagement.
Updated By PumpPal
How to perform Single-Leg Push-Up
- Start in a standard push-up position.
- Lift one leg off the ground, keeping it straight.
- Lower your body to the floor.
- Push back up while maintaining balance.
- Complete set reps, then switch legs.
- Keep your core engaged and body aligned throughout.
What is Single-Leg Push-Up?
The single-leg push-up is a standard push-up performed while one foot remains lifted. Removing one point of contact increases the anti-rotation and balance demand while the upper body completes the same controlled pressing pattern.
What muscles does Single-Leg Push-Up work?
The chest, triceps, and front shoulders produce the press. The serratus anterior, upper back, rotator cuff, abdominal wall, obliques, glutes, quadriceps, and supporting leg keep the pelvis and trunk from rotating or sagging.
Single-Leg Push-Up form cues and common mistakes
- Start in a stable high plank with the hands near shoulder width, feet set slightly apart, and the head, ribs, hips, and heels aligned.
- Lift one straight leg only as high as you can without opening the hip, twisting the pelvis, or arching the lower back.
- Lower the chest under control with the elbows traveling at a comfortable diagonal and the supporting foot pressing firmly into the floor.
- Press the floor away while keeping both hip points facing down, then finish the planned repetitions before switching legs.
- Use a wider stance, lower the raised foot, or place the hands on a stable incline to regress, and stop for sharp wrist, elbow, shoulder, chest, hip, or back pain.
How to add Single-Leg Push-Up to a workout
Use single-leg push-ups after mastering repeatable standard push-ups. Start with 3 to 4 sets of 5 to 12 repetitions per raised leg, leaving 2 to 3 clean reps in reserve. Add balanced repetitions before narrowing the foot position or adding load.
Frequently asked questions
What muscles do single-leg push-ups work?
They train the chest, triceps, and front shoulders while the serratus, upper back, rotator cuff, core, glutes, legs, and supporting foot stabilize the body.
Why do my hips rotate during single-leg push-ups?
Lifting one foot reduces the base of support. Widen the planted foot position, lift the other leg less, brace the abdomen and glutes, and stop the set before the pelvis turns.
How can I make a single-leg push-up easier?
Keep both feet down for a standard push-up, lift the foot only slightly, widen the stance, or place the hands on a stable incline. Use the easiest option that keeps the hips 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.