Raise Single Leg Push-Up
Raise Single Leg Push-Up Exercise Description
The Single-Leg Push-Up is a bodyweight horizontal press performed in a high-plank with one foot lifted. It primarily targets the pectoralis major, triceps brachii, and anterior deltoids, while the serratus anterior and scapular stabilizers help control the shoulder blades. Lifting one leg narrows your base of support, increasing anti-extension and anti-rotation demands on the core and requiring the glutes to help keep the pelvis level. Expect a stronger emphasis on full-body tension, neutral spine maintenance, and controlled scapular motion compared with a standard push-up. This variation suits lifters who already demonstrate solid push-up mechanics and want a stability challenge without adding equipment.
- Muscle Groups: Chest, Pecs, Triceps
- Target Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: External Obliques, Gluteus Medius, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Chest, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep, Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Raise Single Leg Push-Up Exercise
‘- Set up in a high plank: hands under or just outside shoulder width, fingers spread, wrists stacked, legs long.
– Create a straight line from head to heels; brace the abdominals, lightly squeeze the glutes, and keep a neutral neck (gaze slightly ahead).
– Pack the shoulders by drawing the shoulder blades gently down and toward the ribs; avoid shrugging.
– Lift one foot a few inches, keeping the knee straight and hips square. Do not arch the lower back.
– Inhale and lower your chest toward the floor, elbows tracking about 30–45 degrees from the torso; keep forearms roughly vertical.
– Maintain a stable pelvis and ribcage—no sagging, hiking, or rotation—as you descend.
– Stop just before the chest touches the floor (or when shoulder position can remain controlled).
– Exhale and press through the whole hand (thumb and index knuckle heavy), finishing with arms long and the shoulder blades reaching slightly forward without winging.
– Keep the raised leg lifted for the entire rep; switch legs to train both sides.
– Common faults to avoid: flared elbows, collapsed midsection, head jutting forward, or hips twisting.
Raise Single Leg Push-Up Tips
‘- Place hands under or just outside shoulder width with fingers spread and wrists stacked for a solid base.
– Form a straight line from head to heels and hold a light abdominal brace with glutes gently squeezed.
– Keep your neck neutral by gazing slightly ahead instead of dropping or craning the head.
– Gently draw the shoulder blades down and toward the ribs to “pack” the shoulders and avoid shrugging.
– Lift one foot only a few inches with the knee straight and hips square, avoiding any arch in the lower back.
– As you lower, track elbows about 30–45 degrees from the torso and keep forearms roughly vertical.
– Maintain a stable pelvis and ribcage—do not let the hips sag, hike, twist, or the midsection collapse.
– Stop the descent just before the chest touches the floor, or earlier if you can’t keep the shoulders controlled.
– Press through the whole hand, emphasizing the thumb and index knuckle, as you push back up.
– Finish each rep with arms long and shoulder blades reaching slightly forward without letting them wing, keeping the raised leg lifted the entire time.
Raise Single Leg Push-Up Beginner Introduction
In the Single-Leg Push-Up, the body supports itself in a plank while only one foot stays on the ground, turning a familiar movement into a demanding balance challenge. This variation still emphasizes the chest, triceps, and front shoulders, but it also brings the muscles around the shoulder blades into play to guide smooth, controlled motion. Because the support is uneven, the midsection and glutes work harder to prevent twisting or sagging, encouraging a steady spine and level hips throughout the press.
Compared with a regular push-up, this version highlights full-body tightness and precise positioning rather than just pushing strength. Lifters who already feel confident with standard push-ups often use this option when they want extra core and stability work without adding external load. It offers a way to train pressing strength, shoulder blade control, and whole-body coordination at the same time, making it a natural step between basic bodyweight work and more advanced push-up progressions.