Raise Single Leg Push-up
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Chest
- Type
- Strength
The raise single leg push-up is a body weight chest exercise that targets the lower chest (pectoralis major, sternal head) while recruiting the front deltoids, upper chest, triceps, and glutes and hamstrings of the raised leg for stability. By reducing your base of support to three points, it increases core demand and glute activation compared to a standard push-up.
How to do the Raise Single Leg Push-up
- 1Start in a high push-up position with your hands slightly wider than shoulder-width, arms fully extended, and your body forming a straight line from head to heel.
- 2Brace your core, squeeze your glutes, and lift one foot a few inches off the floor, keeping that leg straight and the hips level — this is your starting position.
- 3Inhale and lower your chest toward the floor by bending your elbows at a 45–75° angle to your torso, keeping the raised leg in line with your body.
- 4Continue lowering until your chest is an inch or two from the floor, maintaining a flat back and level hips throughout.
- 5Press through your palms and exhale to push yourself back up to the starting position, keeping the leg elevated the entire way.
- 6Complete all reps on one side, then lower the foot, rest briefly, and repeat with the other leg raised.
Form tips
- Keep your hips square to the floor — do not let the raised leg pull that side of your pelvis up or rotate your torso.
- Think of driving your hands into the ground as you press up; this helps activate the chest more fully.
- Maintain a neutral spine throughout the rep — avoid letting your lower back sag or your hips pike upward.
- If your hips shift or rotate before the set is over, lower the foot and finish the reps with both feet down rather than compromising form.
Common mistakes
- Rotating the hips toward the raised leg, which shifts load off the chest and onto the obliques and strains the lower back.
- Raising the leg too high, which arches the lower back instead of extending the hip — the lumbar spine ends up taking load the glutes should be handling.
- Flaring the elbows out to 90°, which puts excess stress on the shoulder joints — keep them angled at roughly 45–75° from the torso.
- Letting the hips sag toward the floor, which removes tension from the core and chest and can strain the lumbar spine.
- Rushing the lowering phase — control the descent to keep tension on the chest and reduce injury risk.
Frequently asked questions
What muscles does the raise single leg push-up work?
It primarily targets the lower chest (pectoralis major, sternal head). The front deltoids, upper chest (clavicular head), and triceps assist the press, while the glutes and hamstrings of the raised leg work to keep the hips level and stable.
Is the raise single leg push-up harder than a regular push-up?
Yes. Removing one foot from the floor reduces your base of support to three points, which forces your core and glutes to work harder to prevent hip rotation and sagging. The pressing demand on the chest and triceps is similar, but overall body tension requirements are higher.
How high should I raise my leg?
A few inches off the floor is enough. You only need to clear the ground to create the stability challenge. Raising it higher than hip level tends to cause lumbar extension and hip rotation, which undermines form.
Can beginners do the raise single leg push-up?
It is best suited to lifters who can already perform at least 10 clean standard push-ups. Build that base first, then progress to the single-leg variation when you can hold a straight-body plank for 30–45 seconds without compensation.
Should I alternate legs every rep or finish all reps on one side?
Finishing all reps on one side before switching (unilateral sets) is generally more effective because it keeps constant stability demand on one side throughout the set. Alternating each rep is also valid and slightly reduces fatigue per side.
