Raise Single Leg Push-up

Instructions

1
Start in a plank position with hands directly under shoulders, body in a straight line from head to heels, core engaged, and one leg extended behind you
2
Maintain neutral spine alignment and engage core muscles. Keep your supporting hand firmly planted and your non-working leg straight and stable
3
Lower your extended leg by bending the knee and bringing it toward your chest in a controlled manner, allowing the hip to flex while maintaining plank stability
4
Drive the extended leg back to the starting position by extending the knee and hip, straightening the leg fully while keeping your body rigid and level. Repeat for prescribed reps before switching legs
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Femoris, the Raise Single Leg Push-up is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Femoris, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Raise Single Leg Push-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions