Single Leg Push-Ups

Single Leg Push-Ups

This page provides details on how to perform a “Single Leg Push-Up”. This martial arts exercise focuses on the muscles in your chest, shoulders and triceps. It also improves core strength because your abdominal muscles are engaged in order to deal with the imbalance caused by the raised leg. Therefore, it will help to increase your punching power and grappling strength. This exercise is more advanced version of a traditional push-up.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. For additional exercises, please visit the main Strength Training section.

Instructions for Single Leg Push-Ups

  • Start in a prone push-up position.
  • Bend your elbows, lowering your body until your upper arms are parallel with the ground while raising your left leg 8 to 10 inches off the ground.
  • Return to the starting position.
  • Repeat on the other side, do a push-up with your right leg to 8 to 10 inches off the ground.
  • Return to the starting position.

Instructional Video for Single Leg Push-Ups


  1. Department of the Army FM 7-22, ARMY PHYSICAL READINESS TRAINING,, Added – 06/25/14

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