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 bodyweight chest exercise that targets the lower chest (pectoralis major, sternal head), with the front deltoids, upper chest, and triceps assisting the press. Lifting one foot cuts your base of support to three points, so the glutes and hamstrings of the raised leg — along with your core — have to fight hip rotation and sag. Use it as a progression once standard push-ups feel easy and you want more stability demand without adding load.
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 to a 45–75° angle from your torso, keeping the raised leg in line with your body.
- 4Continue lowering under control 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 back to the starting position, keeping the leg elevated and the hips square 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.
- Hold the leg up by squeezing that glute, not by arching your lower back; the lift should come from hip extension.
- Grip the floor with your fingertips and drive your hands down and slightly inward without actually moving them — this adds chest tension through the whole rep.
- Look at a spot on the floor a few inches ahead of your hands to keep your neck in line with your spine.
- If your hips start to shift or rotate mid-set, 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 onto the obliques and twists the lumbar spine under load.
- Raising the leg above hip height, which arches the lower back instead of extending the hip — the lumbar spine takes the strain and the glute stops doing the work.
- Flaring the elbows out to 90°, which puts excess stress on the shoulder joints — keep them 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 lower back.
- Dropping into the bottom under gravity instead of controlling the descent, which loses chest tension and lets the hips rotate before you can correct them.
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, forcing your core and glutes to work harder to prevent hip rotation and sagging. The pressing demand on the chest and triceps is similar, but the whole-body tension requirement is 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 above hip level tends to arch the lower back and twist the pelvis, which undermines the form the exercise is meant to build.
Can beginners do the raise single leg push-up?
It suits lifters who can already perform about 10 clean standard push-ups and hold a straight-body plank for 30–45 seconds without their hips sagging. Build that base first, then add the single-leg variation.
Should I alternate legs every rep or finish all reps on one side?
Finishing all reps on one side before switching keeps constant anti-rotation demand on that side, so it builds more stability. Alternating each rep is also valid and spreads the fatigue, which can help you hold form for higher rep sets.
