Kneeling Leg Extension Push-Up
The Kneeling Leg Extension Push-Up mainly works the chest, triceps and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Leg Extension Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis)
How to do the Kneeling Leg Extension Push-Up
Setup
Begin in a quadruped position on a yoga mat with your hands directly under your shoulders and your knees directly under your hips.
Extend one leg straight back, keeping your toes pointed or dorsiflexed depending on comfort, and maintain a neutral spine.
Movement
Inhale as you lower your chest toward the ground by bending at the elbows, keeping your body in a straight line from your head to your extended foot.
Ensure your elbows track back at a 45-degree angle to your torso, not flared out to the sides.
Exhale as you push back up to the starting position, maintaining core engagement throughout the entire range of motion.
Keep the extended leg elevated to hip height throughout the movement to emphasize the glutes and core stabilization.
Complete the desired number of repetitions, then switch legs.
Kneeling Leg Extension Push-Up FAQs
What muscles does the Kneeling Leg Extension Push-Up work?
The Kneeling Leg Extension Push-Up mainly works the chest, triceps and glutes & hips, with help from the core. The main muscles are the pectoralis major, triceps brachii and gluteus maximus.
What equipment do you need for the Kneeling Leg Extension Push-Up?
None. The Kneeling Leg Extension Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Leg Extension Push-Up go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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