Cross Body Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Position your feet hip-width apart to provide a stable base for rotation.
3. Engage your glutes and core to create a straight line from your head to your heels.
4. Set your gaze slightly forward on the floor to maintain a neutral neck alignment.

How to do it

1. Inhale and begin lowering your chest toward the floor by bending your elbows at a 45-degree angle.
2. Simultaneously lift one foot and drive that knee across your body toward the opposite elbow.
3. Exhale as you push back up to the starting position while returning your foot to its original placement.
4. Repeat the movement on the opposite side, alternating legs with every repetition.

Form checklist

• Keep your hips level with your shoulders; do not let the pelvis sag toward the floor during the rotation.
• Ensure your chest reaches the same depth as a standard push-up on every rep.
• Maintain a rigid core to prevent the lower back from arching.
• Drive the knee as far across the midline as possible to maximize oblique engagement.

Pro tips

• Think of the movement as a 'push-up combined with a slow mountain climber' to help coordinate the timing of the leg drive.
• Focus on the mind-muscle connection in your obliques by actively 'crunching' your knee toward the opposite side as you descend.
• Keep your weight evenly distributed between both hands even as your lower body rotates.

Make it harder

• Add a one-second isometric pause at the bottom of the rep when the knee is closest to the opposite elbow.
• Perform the exercise with your hands on a medicine ball or unstable surface to increase the demand on your shoulder stabilizers.

Frequently asked

What muscles does the cross body push-up work?

The cross body push-up primarily targets the glutes and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cross body push-up?

The cross body push-up requires no equipment — just your body weight.

Is the cross body push-up good for beginners?

The cross body push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Long Jump With Push-UpAdvanced · glutes, hamstrings, pectorals, quadriceps, and triceps
• Child Pose Push-UpIntermediate · erector spinae, glutes, and pectorals
• Crawl SwitchIntermediate · deltoids, glutes, pectorals, and quadriceps