1 Leg Push Up 101 Video Tutorial
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Overview
The 1 Leg Push Up is a challenging bodyweight exercise that primarily targets the chest while engaging the abs, shoulders, and triceps as secondary muscles. By lifting one leg off the ground during the push-up, this exercise increases the difficulty level, activating core muscles to stabilize the body and maintain balance. It is an effective move for building upper body strength and improving core stability, as well as enhancing unilateral (one-sided) muscle control. The 1 Leg Push Up requires no equipment and can be modified by switching legs between repetitions to balance muscle engagement on both sides of the body.
How to Perform
Starting Position: Begin by getting into a quadruped position on the floor, placing your hands directly beneath your shoulders. Keep your toes tucked under and your knees below your hips.
Extend One Leg: Straighten both legs one at a time, bringing your body into a standard push-up position. Raise one foot slightly off the ground so only one foot is touching the floor, keeping the lifted leg extended and aligned with your body. Maintain a straight line from head to heel, and keep your head in a neutral position, facing down.
Lower Your Body: Slowly lower your body toward the ground by engaging your shoulder blades and bending your elbows. Keep your core tight to avoid twisting, and descend until your chest almost touches the floor or until your upper arms are parallel to the ground.
Return to Start Position: Press firmly through your palms, straightening your elbows to push your body back up to the starting position. Ensure your movements are controlled, and keep your raised leg stable throughout the motion.
Repeat: Complete the desired number of repetitions, maintaining control and form for each one. Alternate which leg is raised with each set to evenly work both sides of your core and stabilizer muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Arm Position: As you lower yourself, position your arms so that they form an arrow shape with your torso rather than a “T” shape. This alignment helps target the chest muscles more effectively.
Spine Alignment: Keep your spine straight and stable throughout the movement. Approach this push-up as if you’re performing a moving plank, maintaining core engagement to avoid any sagging or arching.
Core and Glute Engagement: Before starting each descent, squeeze your glutes and tighten your abs to keep your ribcage in a neutral position. This bracing helps stabilize your torso and prevents excessive lower back arching.
Head Position: Keep your chin slightly tucked and avoid looking forward; your head should stay aligned with your spine. Both your nose and chest should approach the floor simultaneously, ensuring proper form.
Pectoral Activation: While pushing up, imagine trying to bring your thumbs toward each other. This visualization encourages maximum chest muscle engagement.
Full Extension: As you press back to the top, focus on pushing as far away from the floor as possible. Allow your shoulder blades to move around your ribcage naturally, maximizing the range of motion.
Complete the Repetition Fully: Many people cut push-ups short and miss out on their full benefits. Ensure each repetition is fully extended at the top, maximizing your chest, shoulder, and tricep activation.
How Not to Perform
Avoid Flaring Your Elbows: Don’t let your elbows stick out too far to the sides. Flaring them creates a “T” shape with your body, which places stress on the shoulders and reduces chest engagement. Keep your elbows at about a 45-degree angle to your torso to protect the shoulders and activate the chest effectively.
Don’t Drop Your Hips: Allowing your hips to sag lowers core engagement and increases strain on the lower back, which can lead to injury. Keep your core tight and body in a straight line from head to toe throughout the movement, as if you’re holding a plank.
Avoid Raising Your Head: Don’t look forward or lift your chin, as this can strain your neck and throw off your body alignment. Instead, keep your gaze down with your neck aligned with your spine. This helps ensure that your chest, not your nose, reaches the floor first.
Don’t Skip Core and Glute Engagement: Failing to tighten your core and glutes allows your ribs and hips to shift, making it harder to control the movement. This reduces stability and shifts focus away from the chest and shoulders. Brace your abs and squeeze your glutes before lowering yourself.
Don’t Rush the Movement: Avoid doing the push-up too quickly, as this sacrifices form and minimizes muscle activation. Lower your body slowly and with control, focusing on your chest and triceps as you descend and press back up.
Don’t Over-Raise the Leg: When lifting one leg, avoid raising it too high, as this can throw off your balance and stress your lower back. Keep the lifted leg in line with your body, just a few inches off the ground, to maintain balance and keep focus on the chest and core.
Avoid Shallow Reps: Not lowering yourself fully prevents you from activating the chest and triceps muscles effectively. Aim to bring your chest close to the floor with each rep, so your muscles experience the full range of motion.
Don’t Cut the Push Short at the Top: Pushing halfway up limits muscle activation. Fully extend your arms at the top of each rep, and visualize pushing yourself as far from the floor as possible, engaging the chest and triceps completely.
Don’t Forget Shoulder Blade Movement: Keep your shoulder blades mobile throughout the exercise; locking them in place reduces efficiency. Allow them to retract as you lower and protract as you push up, supporting optimal shoulder function and muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
