Grasshopper Push-up
- Target muscle
- Iliopsoas, Quadriceps, Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Obliques, Sartorius, Tensor Fasciae Latae, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The grasshopper push-up is a dynamic bodyweight movement that blends a push-up with a rotational hip thread, primarily working the hip flexors (iliopsoas), quadriceps, and abs (rectus abdominis). The rotation also recruits the obliques, glutes, adductors, posterior delts, and upper-back muscles, making it a strong core-and-mobility finisher that needs no equipment.
How to do the Grasshopper Push-up
- 1Start in a high plank with your hands under your shoulders, body in a straight line from head to heels, and core braced.
- 2Begin lowering into a push-up by bending your elbows and keeping them tucked at roughly 45 degrees to your torso.
- 3As you descend, rotate your hips open and thread your right knee underneath your body toward your left elbow.
- 4Keep your shoulders square and your supporting foot grounded as the working leg sweeps across.
- 5Press back up to the high plank as you return the right leg to its starting position.
- 6Repeat on the other side, threading your left knee toward your right elbow as you lower.
- 7Continue alternating sides for your target reps, keeping each rotation controlled.
- 8Finish in a stable high plank, then lower your knees to the floor to rest.
Form tips
- Move at a deliberate tempo so the hip rotation comes from your core and hip flexors, not from momentum.
- Keep your hips low and level with your torso rather than letting them pike up as the knee threads through.
- Exhale as you thread the knee and lower into the push-up to help engage your abs and obliques.
- Plant your hands firmly and keep your shoulder blades set so your upper body stays stable through the twist.
- Build to it from a standard push-up and a kneeling thread if the full rotation feels rushed.
Common mistakes
- Letting the hips sag or the lower back arch as you rotate, which loads the spine instead of the abs and hip flexors.
- Rushing the knee thread with momentum, which skips the core and hip-flexor work the movement is meant to train.
- Skipping the push-up and only twisting, which removes the chest-and-triceps demand and turns it into a half rep.
- Letting the shoulders collapse or flaring the elbows wide, which strains the shoulder joint and wastes pressing tension.
- Threading the knee only partway across, which shortens the range and limits the oblique and hip-rotation benefit.
Frequently asked questions
What muscles does the grasshopper push-up work?
It primarily targets the hip flexors (iliopsoas), quadriceps, and abs (rectus abdominis). The rotation also recruits the obliques, glutes, adductors, sartorius, tensor fasciae latae, posterior deltoids, and upper-back muscles like the lower and middle traps.
Is the grasshopper push-up good for beginners?
It is best for those who already own a solid push-up. If the full rotation feels rushed, start with standard push-ups and practice threading the knee from a kneeling position before combining them.
What is a good alternative to the grasshopper push-up?
A standard push-up builds the pressing base, while a mountain climber or a spiderman push-up trains a similar knee-thread rotation with less complexity. Use them to scale up or down.
How many reps should I do?
Because it is a controlled, rotational movement, aim for 3-4 sets of 6-10 reps per side. Stop the set once the rotation gets sloppy or your hips start to sag.
Where should I feel the grasshopper push-up?
You should feel it across your abs and obliques and in the hip flexors of the threading leg, with supporting work in your chest, shoulders, and triceps from the push-up portion.
