Offset Leg Push-Up
UpdatedTest your balance and strength! The Offset Leg Push-Up adds a core challenge to the classic exercise.
The Offset Leg Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Offset Leg Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Offset Leg Push-Up Variations and Alternatives
How to do the Offset Leg Push-Up
Starting Position:
Begin in a standard push-up position. Place your hands slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels.
Feet Placement:
While maintaining the push-up position, lift one leg off the ground and extend it straight back. Keep your core engaged to maintain stability.
Movement:
Lower your body towards the ground by bending your elbows. Make sure to keep your elbows close to your body as you descend.
As you push up from the ground, focus on maintaining your balance with the lifted leg. Your core should stay tight throughout the movement.
Repetition:
Perform the push-up while holding the leg position for a set number of repetitions or a desired time. Aim for 8-12 repetitions for beginners.
Switch:
After completing the repetitions on one side, switch to the other leg and repeat the exercise.
Breathing:
Inhale as you lower your body and exhale as you push back up to the starting position.
Tips:
Ensure that your back remains straight and your hips do not sag or raise too high during the movement.
If you find this exercise too difficult, you can modify it by keeping both feet on the ground or performing the exercise on your knees.
Offset Leg Push-Up FAQs
What muscles does the Offset Leg Push-Up work?
The Offset Leg Push-Up mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Offset Leg Push-Up?
None. The Offset Leg Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Offset Leg Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Offset Leg Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Offset Leg Push-Up variations and alternatives?
Similar exercises include the Clock Push-Up, Across-Body Push-Up, Deep Push-Up Hold and Elevated Pike Push-Up from Deficit Parallette.
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