Single Leg Knuckle Pushup

BodyweightAdvancedCompound
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Quick answer

Single Leg Knuckle Pushup is an advanced compound bodyweight exercise that mainly works the chest, with the shoulders, triceps and abs assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

How to do Single Leg Knuckle Pushup

  1. 1

    Begin by placing your hands in a fist directly underneath your shoulders, resting on your knuckles. One of your legs should be extended out straight behind you and elevated, the other should be straight with the balls of your feet on the ground (You may place your knee on the ground to vary the difficulty of the exercise). This is your starting position.

  2. 2

    Keeping your core tight and your glutes engaged, lower your body down until your chest touches the ground. Your body should remain straight and your elbows should stay in as much as possible as you perform this movement.

  3. 3

    Lying on the ground, extend both arms straight out sideways before quickly returning them and placing your hands in their previous position

  4. 4

    After a brief pause, slowly return to the starting position.

Form cues

  • Try to go as low as possible in the push up for maximum effect.
  • Try to keep your elbows as close to your body as possible.
  • If you are new to this exercise you can try doing it on your knees to make it easier.
  • Keep your body straight during the pushup.
  • Perform the reps slowly and in a controlled manner.

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