One-Leg Planche Push-Up

Technique

How to perform One-Leg Planche Push-Up

1. Place your hands shoulder-width apart on the floor with fingers spread and arms locked.
2. Protract and depress your shoulders, extend one leg, then lean forward and lift your feet to hover in a tight one-leg planche position with one knee hugged to your chest.
3. Inhale as you bend your elbows, lowering your torso toward the floor while keeping your hips level and maintaining the forward lean.
4. Descend until your upper arms approach parallel to the ground, maintaining core tension on the way down.
5. Exhale as you press through your palms, straightening your elbows to return to the one-leg planche start position without letting your feet touch the floor.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Serratus Anterior, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.