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Chest Workout (9) – One Legged Push Up

October 2nd, 2011 · 1 Comment ·


So, after hitting 100 times of normal push up, you probably find that push up is too easy. Now, by extending one leg out behind you, you will find push up more challenging because of instability. This one legged version will work your arms, abs, shoulders and your butts (glutes) too in addition to your chest muscles.


  1. Lie face down with hands and knee on the ground. Hands position is slightly wider than shoulder width and fingers aligned at the nipple line.
  2. Extend one of your legs straight behind you on to the air. Use your abs for stabilization. Keep your heel in line with your hips.
  3. Now, do a push up. Lower your upper body down and then push it up while keeping the hanging leg up.
  4. Repeat 10 repetitions if possible.
  5. Switch your leg and repeat the above steps.


  • If you want to do this push up in a more challenging way, you can use an exercise ball as shown below.



  • It is normal to have side to side shaky movement when you first started. Therefore, before you try it, make sure you have mastered the conventional push up.



Category: Chest

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1 response so far ↓
  • Tim // Oct 5, 2011 at 11:34 PM

    I am loving the one-legged pushup on the stability ball. My core and chest were both sore the next day. Great exercise!

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