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Exercise Profile
  • Target Muscle Group
    Chest
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

1 Leg Push Up Overview

The 1 leg push up is a variation of the push up and an exercise used to target the push muscles of the body including the chest, shoulders, and triceps.

The 1 leg push up will also provide a core and shoulder stability challenge as you work to maintain proper positioning throughout the entire range of motion.

1 Leg Push Up Instructions

  1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
  2. Extend one leg at a time but only allow one foot to touch the floor. Assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.

1 Leg Push Up Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending in order to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits as such.
2 Comments
Post Comment
Max Starfire
Posted on: Mon, 02/04/2013 - 23:59

I actually think it's easier to do 1 leg push ups then 2 legs. when I do 2 legs, I feel weird. Guess it's good I feel comfy with 1!

King
Posted on: Sun, 09/30/2012 - 06:28

I love this, usually feel wiped out after three sets.