Grasshopper Push-Up
Grasshopper Push-Up Exercise Description
The Grasshopper Push-up is an advanced push-up variation that layers a knee‑to‑elbow drive onto a solid high‑plank. It primarily targets the chest (pectoralis major), triceps, and anterior shoulders while challenging the core—especially the rectus abdominis and obliques—to resist rotation. Scapular stabilizers (serratus anterior and upper‑back musculature) work to keep the shoulder blades controlled as you press. The added hip flexion and trunk rotation demand improves coordination and body control across the horizontal pressing pattern. Choose this variation only after you can maintain a neutral spine and strong scapular position in standard push-ups.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Long Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Serratus Anterior, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Grasshopper Push-Up Exercise
‘- Set up in a high plank: hands slightly wider than shoulder width, wrists stacked under shoulders, fingers spread. Create a straight line from head to heels.
– Brace your core, lightly squeeze glutes, and keep a neutral neck with eyes on the floor ahead.
– Lower your body by bending the elbows to roughly 30–45° from your torso; keep ribs tucked and hips level.
– Press the floor away. As you rise, lift your right foot, flex the hip and knee, and drive the right knee toward the right elbow without letting the pelvis twist or the lower back sag.
– Return the right foot to the plank position at the top, fully extend the elbows, and reach long through the shoulder blades.
– Repeat the push-up and drive the left knee toward the left elbow on the next rep.
– Keep movements controlled; maintain even pressure through the palms and steady, quiet feet.
Grasshopper Push-Up Tips
‘- Set up in a high plank with hands slightly wider than shoulder width and wrists stacked under your shoulders.
– Spread your fingers and apply even pressure through your palms.
– Create a straight line from head to heels by bracing your core, lightly squeezing your glutes, and keeping ribs tucked.
– Maintain a neutral neck with your eyes on the floor slightly ahead of you.
– As you lower, keep your elbows bent to roughly 30–45° from your torso and your hips level.
– As you press up, drive your knee toward the same-side elbow without letting your pelvis twist.
– Do not let your lower back sag while lifting the leg and driving the knee.
– At the top of each rep, fully extend your elbows and reach long through your shoulder blades.
– Alternate sides each rep, driving the right knee on one rep and the left knee on the next.
– Keep movements controlled with steady, quiet feet throughout the set.
Grasshopper Push-Up Beginner Introduction
The Grasshopper Push-up blends a strong plank-style push-up with a flowing knee drive toward the same-side arm. While the chest, triceps, and front of the shoulders handle the main pressing work, the abs and side abs stay busy holding the body steady against twisting. Muscles around the rib cage and upper back assist in guiding the shoulder blades so the upper body moves as one solid unit. At the same time, the hips move through a bend-and-rotate pattern that links the lower and upper body.
This makes the exercise a demanding bodyweight option for people who already feel confident with regular push-ups and a firm plank position. Each repetition links a controlled lowering and pressing action with a precise leg sweep, encouraging full-body coordination along the floor. The emphasis sits on smooth, deliberate motion rather than speed, with the upper body pressing, the midsection bracing, and the hips driving the knee in toward the elbow on alternating sides.