How to Do a One‐Armed One‐Legged Push‐Up


The regular push-up is a beneficial exercise for your upper body. While doing push-ups you are engaging your triceps, chest, back, and core. If you want to gain more strength, you can challenge your body to do more. Being able to do a one-handed push-up might be tough but being able to do a one-handed and one-legged push-up is your toughest challenge.

Part 1
Preparing

Preparing on How to Do a One‐Armed One‐Legged Push‐Up

1
It's important to stretch your body before working out to lower the chance of risking an injury.

Preparing on How to Do a One‐Armed One‐Legged Push‐Up

2
Having a mat will give you better grip in case you get sweaty. It will also reduce any chance of wrist pain.

Preparing on How to Do a One‐Armed One‐Legged Push‐Up

3
You will need to able to spread your mat and move around freely.

Part 2
Doing the Push-Up

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

1
Get into a regular push-up position with both your arms and legs against the floor, but when doing a one-handed push-up you want to spread your legs a little wider than your shoulder.

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

2
With both arms on the floor, lift one of your arm and place it on your back and keep your other arm towards the middle of your chest.

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

3
Your second step is to know which leg to raise. If you are lifting your right hand you want to lift your left leg. If you are lifting your left hand you want to lift your right leg.

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

4
Making sure your foot is grounded and steady makes a difference in your balance; try not to be on your toes as in a regular push-up.

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

5
Take a deep breath as you lower yourself to the ground and breath out as you come back up.

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

6
When lowering your body, you want to lower your body slowly while controlling yourself; you don’t want to go fast as you might fall.

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

7
While keeping your balance and leaning toward the arm on the ground, slowly push your body back up.

Doing the Push-Up on How to Do a One‐Armed One‐Legged Push‐Up

8
If you think you can keep going, go ahead but make sure not to push yourself as you can injure yourself if you can’t finish the rep.