One Foot Elevated Push Up

The One Foot Elevated Push Up is a fantastic bodyweight exercise for building strength in the chest, shoulders, triceps and core.

It is performed in a very similar way to the wide grip push up.


The difference being that one leg is raised off the ground for the whole duration of each repetition or multiple repetitions.

If you want to engage the abdominals, core and upper body, start performing One Foot Elevated Push Ups.

Benefits of the One Foot Elevated Push Up

There are many benefits to doing the One Foot Elevated Push Up.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Strengthens the serratus anterior which helps to keep the shoulders strong and stable.
  • Develops functional strength.
  • Improves cardiovascular fitness.
  • Improves posture by strengthening the muscles responsible for good posture.
  • Prevents lower back injuries through having a stronger core.
  • Increase in bone mass and density.
  • Elevates your metabolic rate.

Performance Related Benefits:

  • Strengthens multiple muscle groups at the same time, abdominals, chest, core, arms and lower body.
  • Assists performance in other activities such as weight lifting, kettlebell training, football and combat sports.

How to do One Foot Elevated Push Ups

  • Lie on your front in a push up position.
  • Position your hands just over shoulder width apart.
  • Using your hands push your body off the ground.
  • Keep your body straight and engage your core.
  • Raise on foot off the ground.
  • Lower your body to the ground while that one foot is raised from the ground.
  • Perform another repetition.

One Foot Elevated Push Up Dos

  • Engage your core.
  • Keep the hips, legs, neck and back in a straight alignment.
  • Maintain a slight bend in the elbow at the top of the movement.
  • Ensure bodyweight is distributed evenly through the hands and feet.
  • The raised leg is in line with the trunk.

One Foot Elevated Push Up Don’ts:

  • Don’t let the hips sag.
  • Don’t use momentum.
  • Don’t let your head drop to the floor.
  • Don’t keep your hands too far apart, this reduces the range of motion.
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