Push-up with single-leg raise
Chesthardrepsno equipment
A push-up in which one straight leg is lifted behind you as you press up, then the other leg on the next repetition. The torso stays rigid: the lower back does not sag, the hips do not rise and do not rotate when the leg lifts. The glutes and thighs are squeezed to stabilise the body. Rated advanced by the ACE exercise library.
How to do it
- Start in a push-up position: palms flat on the floor slightly wider than the shoulders, fingers forward, shoulders over the hands, feet together behind you. Brace the core and keep the head in line with the spine.
- Keeping the torso rigid, lower the body until the chest or chin touches the floor. The elbows can stay close to the sides or flare out slightly. Squeeze the glutes and thighs.
- Press up through the arms while keeping the torso rigid. As you rise, extend one hip to lift that foot off the floor with the knee straight, and hold briefly.
- Lower the leg back to the start, then repeat with the other leg. Do not let the lower back sag or the hips rise or rotate.
Muscles worked
Main: chest, triceps
Supporting: shoulders, abs, glutes