Yes, it is harder to do pushups with one leg raised. This variation significantly increases the difficulty compared to standard pushups because your body has to stabilize itself using fewer points of contact with the floor. One-leg pushups challenge your balance, core, and overall body control, making them an advanced exercise for strength and stability.
Understanding the difficulty and benefits of one-leg pushups is important for anyone looking to advance their workout routine, prevent muscle imbalances, or improve athletic performance. In this guide, you’ll discover why these pushups are harder, what muscles are targeted, how to perform them safely, and tips for getting started.
If you want to push your fitness to the next level or address a training plateau, this article will answer your key questions—using the latest expert data and actionable advice.
What Makes One-Leg Pushups Harder?
The main reason one-leg pushups are harder is the extra demand on your core, balance, and stabilizing muscles. When you lift one leg, you remove a point of contact with the ground, forcing your body to stabilize against rotation and shifting weight (adidas.com, 2024). Here’s how it changes the challenge:
- Core Engagement: Your abs and obliques work overtime to prevent your hips from tilting or twisting.
- Balance: Less contact with the floor means your body must balance itself using core and glute strength.
- Upper Body Load: The chest, shoulders, and triceps still push, but now with less support from your lower body.
- Increased Coordination: Your nervous system recruits more muscles to maintain proper alignment.
This extra difficulty is confirmed by trainers and athletes across platforms like Reddit and Men’s Health (reddit.com, 2023, menshealth.com, 2024).
Muscles Targeted by One-Leg Pushups
One-leg pushups turn a classic move into a total-body challenge. Here’s what’s working hardest:
- Core Muscles (Abs & Obliques): Prevent trunk rotation and sagging.
- Glutes & Hamstrings: Keep the elevated leg lifted.
- Chest, Shoulders, Triceps: Primary movers for pressing.
- Stabilizers: Smaller muscles around your hips and spine stay active for balance.
This move is a form of unilateral training (training one side at a time), which is highly effective for building real-world strength and fixing muscle imbalances (Wikipedia, 2024).
Benefits of Doing Pushups With One Leg
Why add one-leg pushups to your workout? Here are key advantages, according to fitness experts (adidas.com, 2024, goodrx.com, 2024):
- Core Strength: Extra demand on stabilizers and abs.
- Balance & Coordination: Mimics real-life athletic movements.
- Injury Prevention: Strengthens weaker muscles on each side.
- Increased Intensity: Raises the difficulty without needing equipment.
- Progress Tracking: Helps spot and correct one-sided weaknesses.
How Much Harder Are One-Leg Pushups?
Expect one-leg pushups to feel 20-40% harder than standard pushups, depending on your fitness level. Most people find they can do fewer reps due to the added core and stability demands (fitnessvolt.com, 2024). It’s normal to notice your abs and glutes fatigue quickly during this move.
Note: Recent training guides recommend starting with only a few reps per side and working up gradually to avoid strain (menshealth.com, 2024).
How to Do a One-Leg Pushup: Step-by-Step
Follow these simple steps for safe, effective form (adidas.com, 2024):
- Start in a Standard Pushup Position
Hands under shoulders, body in a straight line. - Lift One Leg Straight Behind You
Squeeze your glute and keep hips level. - Lower Your Chest to the Floor
Keep the raised leg steady and core tight. Don’t let your hips twist or drop. - Press Back Up to Start Position
Complete all reps on one side, then switch legs.
Pro Tip: If this is too challenging, practice with one leg slightly lifted or try plank holds on one leg.
Safety Tips & Common Mistakes
- Don’t rush reps: Focus on slow, controlled movement.
- Keep hips square: Avoid twisting or dropping your raised leg.
- Engage your core and glutes: This keeps your whole body stable.
- Stop if you feel pain: Especially in your lower back or shoulders.
For a video demonstration, check out this expert guide on YouTube.
Real-World Examples & Frequently Asked Questions
Can beginners try one-leg pushups?
It’s best to master standard pushups and planks first. Start with single-leg plank holds before progressing to pushups.
Should I alternate legs every rep?
You can switch legs every rep or complete one set per side. Both methods work your body differently.
Does it help with sports?
Yes! Many sports require unilateral strength and stability. One-leg pushups help improve performance in running, martial arts, and field sports.
Conclusion
Yes, one-leg pushups are harder—but they offer exceptional benefits for core strength, balance, and athletic performance. If you’re comfortable with regular pushups and want a new challenge, add this move to your routine for a total-body upgrade.