Offset Leg 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 the unilateral movement.
3. Engage your core and glutes to establish a straight line from your head to your heels.
4. Set your gaze slightly in front of your hands to maintain a neutral neck alignment.

How to do it

1. Inhale and lower your chest toward the floor while simultaneously lifting one leg straight up toward the ceiling.
2. Lower until your elbows reach a 90-degree angle, keeping the lifted leg straight and hips square to the ground.
3. Exhale and push back to the starting position with power, lowering the lifted leg back to the floor with control.
4. Alternate legs for the next repetition, maintaining a steady, controlled tempo throughout the set.

Form checklist

• Keep hips level and square; do not allow the pelvis to rotate toward the lifted leg.
• Maintain a flat lower back; avoid arching the spine as the leg reaches its peak height.
• Ensure elbows stay tucked at a 45-degree angle rather than flaring out to the sides.
• Keep the lifted leg fully extended by engaging the quadriceps and glutes.

Pro tips

• Focus on 'anti-rotation' by imagining a glass of water resting on your lower back that you must not spill.
• Squeeze the glute of the lifted leg at the bottom of the push-up to maximize the mind-muscle connection with the posterior chain.
• Push through the palms of your hands evenly to ensure the chest and triceps are loaded symmetrically despite the offset leg.

Make it harder

• Add a three-second isometric pause at the bottom of the movement to increase time under tension.
• Perform the exercise with your hands on a pair of dumbbells or parallettes to increase the range of motion and chest stretch.

Frequently asked

What muscles does the offset leg push up work?

The offset leg push up primarily targets the glutes, hamstrings, and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the offset leg push up?

The offset leg push up requires no equipment — just your body weight.

Is the offset leg push up good for beginners?

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

Related exercises

• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Dumbbell Contralateral Glute Bridge Single Arm Chest PressAdvanced · glutes, hamstrings, and pectorals
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps