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Single Leg Push Up Exercise (One Leg) 2023

A single leg push up is a variation of the standard push-up that involves lifting one leg off the ground while performing the exercise. 

  • This one leg push up exercise challenges your strength, balance, and core stability.

Army PRT Single Leg Push Up

The Single Leg Push Up is the last conditioning exercise workout in CD1.


  • This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.
  • Raising one leg while maintaining proper trunk position makes this an excellent trunk-stabilizing exercise

Starting Position: 

  • Front leaning rest position.




  1. Bend the elbows, lowering the body until the upper arms parallel the ground while raising the left leg 8 to 10 inches off the ground.
  2. Return to the starting position.
  3. Repeat count 1, bringing the right leg to 8 to 10 inches off the ground.
  4. Return to the starting position.
Single Leg Push Up
Single Leg Push Up

Check Points:

  • Perform a squat thrust to move into the front leaning rest, and keep the body straight from head to heels. Support the body weight on the hands and the balls of the feet.
  • Extend the fingers and spread them so the middle fingers point straight ahead and are directly aligned with the shoulders.
  • On counts 1 and 3, the upper arms stay close to the trunk.
  • On counts 2 and 4, straighten, but do not lock the elbows.
  • On counts 1 and 3, keep the raised leg straight and aligned with the trunk.
  • The trunk must not sag. To prevent this, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise.


  • Do not jerk the leg to be raised past straight alignment with the trunk, as this may place undue stress on the back.

How to Perform a Single Leg Push Up

  • Starting Position: Get into a plank position. Position each hand appropriately, shoulder-width apart, and keep both feet together.
  • Lift One Leg: Elevate one leg away from the ground, ensuring it stays straightened out.
  • Lower Body: Lower yourself down towards the surface as you bend your elbows inward while maintaining body tilt by engaging your core muscles.
  • Push Up: Breathe out and use your arm and the supporting leg, pushing yourself back towards the starting position.
  • Repetitions: Repeat each repetition twice on each side for 8 to 10 reps per set. Ensure hip levels are maintained throughout this process while ensuring no unnecessary twisting or back arching occurs at any point.

Muscles Worked by One Leg Push Up

The single leg push up exercise works the following muscles:

  • Deltoids (Shoulder muscles): Worked during the upward pushing motion, and they help stabilize the shoulder joints.
  • Glutes (Buttocks): Help maintain the leg’s elevated position.
  • Pectorals (Chest muscles): Engaged by the pushing movement
  • Quadriceps (Front of thighs): Keep the non-working leg extended and lifted off the ground.
  • Core (Abs, obliques, and lower back): Engaged and provide stability when balancing on one leg
  • Triceps (Back of the upper arm): Responsible for extending the elbow joint and aiding in the pushing action

Benefits of Single Leg Push Ups

Single-leg push-ups offer numerous advantages.

Enhanced Core Strength

  • One primary advantage of this type of push-up is improved core strength. 
  • It significantly improves stability and balance by engaging both abdominal and lower back muscles.

Increased Upper Body Strength

  • Single-leg push-ups are an excellent way to increase upper body strength. 
  • This exercise works on multiple major muscle groups simultaneously, including the chest, shoulder, and triceps-biceps engagement during exercise.

Improved Spinal Alignment

  • These push-ups also help restore natural spinal alignment, which contributes to avoid any pain or discomfort in that area.

Functional Fitness

  • This exercise requires balance and coordination, helping correct muscular imbalances or weakness in your lower half.
  • Regularly practicing single leg push-ups in your workout routine can enhance core stability, upper body strength, and posture.

Tips for Improving Your Single-Leg Push-Up

Mastering the single leg push-up can be challenging. Here are some practical tips and techniques:

Master Traditional Push-Ups First:

  • Develop the muscle strength needed for the single leg variation by perfecting the traditional form beforehand.

Gradual Progression

  • Start by placing one foot on the ground while slightly lifting some of its weight.

Maintain Core stability.

  • A sturdy core is crucial for maintaining balance throughout each rep.

Consistent Practice

  • Have a regular training schedule to allow gradual improvement over time.

Listen to Your Body.

  • If you feel pain or discomfort, immediately stop to avoid injury. Focus on regular and steady improvement at your own pace.

Mistakes to Avoid

  • Single-leg push-ups can significantly improve core strength and boost upper-body muscle capacity. 
  • However, if performed carelessly, they can cause strain on joints and muscles.
  • They may not be advisable for novices or individuals with unique health predicaments. 
  • Consistently execute them with proper technique to minimize possible risks or injuries.


The single leg push up is an arduous workout that can help boost strength, balance, and stability. 

This advanced push-up form demands immense concentration and control, requiring one foot off the ground while slowly lowering your physique. 

This exercise provides an intensive upper-body session and stimulates other muscle groups, such as the core and lower body. 

George N.