Knees Pushups with One Leg Lifted
Adds a balance and anti-rotation challenge to the knee push-up.
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: chest. Secondary: core, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Set up in a knee push-up position and lift one leg off the floor.
- Perform push-ups while keeping the hips level.
- Keep the core tightly braced.
- Complete reps then switch the lifted leg.
- Maintain control throughout.
Coaching tips
Benefits
Adds a balance and anti-rotation challenge to the knee push-up.
Common mistakes
Avoid rotating the hips or letting the lifted leg drop.
Make it harder
Lift the leg higher or move to full push-ups with one leg raised.
Make it easier
Perform regular knee push-ups.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
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Advanced · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.