Smart Workout Diary

Single-Leg Push-Up

The single-leg push-up is a bodyweight push-up performed with one foot lifted off the floor. It primarily trains the chest, triceps, and shoulders while demanding extra abdominal and hip stability. It supports upper-body pressing strength, core control, and bodyweight training progression.

Demonstration

Single-Leg Push-Up — demonstration 1
Single-Leg Push-Up — demonstration 2

Instructions

  1. Start in a high plank with your hands slightly wider than shoulder width, arms straight, and feet together.
  2. Brace your abdomen, squeeze your glutes, and lift one foot a few inches from the floor while keeping your hips level.
  3. Inhale and bend your elbows to lower your chest toward the floor, keeping your body in a straight line from head to the grounded heel.
  4. Lower only as far as you can without your hips twisting, sagging, or your shoulders losing control.
  5. Exhale as you press through both palms to return to straight arms, then complete the set with the same control and switch raised legs for the next set.
Muscle Group
Chest
Other Muscle Groups
Abs, Triceps, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the pelvis square: do not let the lifted-leg side rotate open or drop.
  2. Use a controlled tempo: lower and press smoothly rather than bouncing off the bottom.
  3. Keep elbows angled back: roughly 30–45 degrees from your torso is usually more comfortable for the shoulders.
  4. Regress when needed: perform regular push-ups until you can keep the same rigid body line throughout each repetition.
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