The one-leg push-up is an excellent compound bodyweight movement which primarily works the chest muscles. But the triceps and anterior deltoids also receive stimulation as secondary movers during the exercise. Lifting one leg improves your balance and also works stabilizer muscles providing a functional benefit.
This variation is also good for sports performance and just being more fit overall. So, switch thing up every now and then to challenge your muscle and level of fitness. And another great benefit of this exercise is that you don’t need any equipment which means an effective workout is possible anywhere.
In This Exercise:
- Target Muscle Group: Pectoralis Major, Iliopsoas, Obliques
- Type: Strength
- Mechanics: Compound
- Equipment: Exercise Mat
- Difficulty: Intermediate
Exercise Instructions
- Get into a push-up position on the floor/mat.
- Lift one leg and lower yourself down until your chest is a few inches from the ground.
- Push yourself back up and repeat the movement as desired.
Variations & Tips:
- You can do this exercise on one knee with enough padding and still experience similar benefits.
- For a more advanced movement, you can lift one leg on a bench and the other in the air.
- The one-leg push-up is a great functional movement for your upper body and balance.
