Single Leg Pushups (Modified)
The modified single-leg push-up raises the hands onto a bench or sturdy ledge, then performs push-ups with one foot hovering. The incline trims the pressing load while the lifted leg keeps the balance challenge, letting beginners train the one-foot push-up pattern years before the floor version arrives. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4–6 per leg | 2 min |
| Muscle | 3–4 × 8–12 per leg | 60–90 s |
| Endurance | 3 × 15–20 per leg | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-accessible — the bench height is a precise difficulty dial for a genuinely advanced pattern.
Proper form — 5 cues
- Place hands on a bench or ledge at hip-to-knee height, shoulder-width apart
- Walk the feet back into a straight incline plank
- Lift one foot and glue the leg in line with the torso
- Lower the chest to the edge with elbows tracking about 45 degrees
- Press away fully, keeping the hips level from start to finish
Breathing: Breathe in lowering to the edge, breathe out pressing to lockout.
The 3 mistakes Maddy corrects most
Common questions
Why elevate the hands instead of dropping to the knees for this?
Kneeling removes the feet from the equation entirely, so there is no way to train the one-foot balance element. Elevating the hands keeps the full body-line and the hovering leg while reducing how much bodyweight the arms press — the pattern stays intact, only the load shrinks.
What height should the bench be for modified single-leg push-ups?
High enough that you can finish about eight strict reps per side with the hips level — for many beginners that is a kitchen-counter or high-bench height around 70 to 90 centimetres. Progress by stepping down in height gradually: counter, bench, low step, then eventually the floor.
Which leg should hover — does it matter?
Train both equally within the session, and start each set with the combination you find harder, while you are freshest. Most people discover one diagonal — say, left foot down — feels distinctly wobblier; giving that side the first, freshest set each session steadily levels the difference.
Related exercises
Easier: Pushups (Modified) · Harder: Single Leg Pushups
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