Single-Leg Push-Up to Row & Side-Plank
The Single-Leg Push-Up to Row & Side-Plank mainly works the chest and triceps, with help from the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Push-Up to Row & Side-Plank Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
How to do the Single-Leg Push-Up to Row & Side-Plank
Setup
Begin in a standard high plank position with your hands directly under your shoulders.
Extend one leg straight back, keeping your foot raised off the floor, while your other knee remains on the mat for stability.
Movement
Inhale as you lower your chest toward the mat by bending your elbows, maintaining a straight, rigid spine from your head to the heel of your extended leg.
Keep your hips level and do not let your lower back sag.
Exhale as you push back up to the starting high plank position, fully extending your arms.
Keep the lifted leg engaged and extended throughout the entire range of motion.
Single-Leg Push-Up to Row & Side-Plank FAQs
What muscles does the Single-Leg Push-Up to Row & Side-Plank work?
The Single-Leg Push-Up to Row & Side-Plank mainly works the chest and triceps, with help from the core and glutes & hips. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Single-Leg Push-Up to Row & Side-Plank?
None. The Single-Leg Push-Up to Row & Side-Plank is a bodyweight exercise, so you can do it anywhere.
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