About this exercise
A push-up variation in which one foot is stacked on top of the other or positioned differently, creating an asymmetrical base that increases core activation and adds a balance challenge to the standard push-up.
Offset Leg Push-Up
Step by step instructions, muscle activation and variants for the Offset Leg Push-Up.
MediumMiddle chest
How to Perform
- Start in a high plank position with hands shoulder-width apart
- Stack one foot on top of the other so only one foot contacts the ground
- Keep your body in a straight line from head to heel
- Lower your chest toward the floor by bending your elbows to roughly 90 degrees
- Push back up to the starting position in a controlled manner
- Complete all reps, then switch the top foot if desired and repeat
Muscle Activation
Primary
Middle chest
Secondary
TricepsCoreFront shoulders
About the Offset Leg Push-Up
The Offset Leg Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
