What muscles does the Suspender One Arm Leg Push-up work?

This exercise primarily targets the chest, triceps, and shoulders, while also engaging the abs and back for stability. The suspension element increases core activation and balance, making it an efficient full-body move.

Do I need TRX straps for the Suspender One Arm Leg Push-up or can I use alternatives?

TRX or similar suspension straps are ideal for performing this move. If you don't have TRX, you can use gymnastic rings or a sturdy resistance band anchored at ankle height, but the instability benefits may be slightly reduced.

Is the Suspender One Arm Leg Push-up suitable for beginners?

This is an advanced calisthenics push-up variation that requires good upper body strength and core control. Beginners can modify by keeping both feet in the straps or performing regular push-ups until they build strength and stability.

What are common mistakes to avoid when doing the Suspender One Arm Leg Push-up?

Avoid letting your hips sag or twist, as this reduces core engagement and can strain your lower back. Keep your body in a straight line, engage your abs throughout, and move slowly for better control.

How many sets and reps should I do for the Suspender One Arm Leg Push-up?

For strength training, aim for 3–4 sets of 6–10 controlled reps per side. If your goal is endurance, perform 2–3 sets of 12–15 reps, focusing on maintaining good form throughout.

What safety tips should I follow when performing the Suspender One Arm Leg Push-up?

Ensure the TRX straps are securely anchored before starting. Warm up your shoulders and core, and stop immediately if you feel sharp pain in your wrists, elbows, or lower back.

Are there variations or modifications for the Suspender One Arm Leg Push-up?

You can make the move easier by keeping both hands on the floor and lowering one leg slightly. For a harder variation, perform the push-up with a slow negative phase or add an elevated foot position to increase resistance.

Suspender One Arm Leg Push-up

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

TRX

Exercise Type

Reps Only

How To Do

Start in a push-up position with your feet in TRX straps and hands shoulder-width apart on the floor, keeping your body in a straight line. Lower your chest toward the floor while lifting one leg, then push back up, maintaining core stability and control. Alternate legs with each repetition.

Step-by-Step Instructions

Get into a push-up position with your feet placed in the TRX straps and hands shoulder-width apart on the floor.
Keep your core engaged and your body in a straight line from head to heels.
As you lower your body towards the floor in a push-up motion, lift one leg off the ground.
Push back up to the starting position, maintaining balance and control throughout the movement.
Alternate legs with each repetition.

Explore more chest exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Suspender Push-Up

Chest

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Chest

Bands

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Chest

Bench • Dumbbell

Dumbbell Incline Hammer Press

Chest

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Suspender One Arm Leg Push-up work?: This exercise primarily targets the chest, triceps, and shoulders, while also engaging the abs and back for stability. The suspension element increases core activation and balance, making it an efficient full-body move.
Do I need TRX straps for the Suspender One Arm Leg Push-up or can I use alternatives?: TRX or similar suspension straps are ideal for performing this move. If you don't have TRX, you can use gymnastic rings or a sturdy resistance band anchored at ankle height, but the instability benefits may be slightly reduced.
Is the Suspender One Arm Leg Push-up suitable for beginners?: This is an advanced calisthenics push-up variation that requires good upper body strength and core control. Beginners can modify by keeping both feet in the straps or performing regular push-ups until they build strength and stability.
What are common mistakes to avoid when doing the Suspender One Arm Leg Push-up?: Avoid letting your hips sag or twist, as this reduces core engagement and can strain your lower back. Keep your body in a straight line, engage your abs throughout, and move slowly for better control.
How many sets and reps should I do for the Suspender One Arm Leg Push-up?: For strength training, aim for 3–4 sets of 6–10 controlled reps per side. If your goal is endurance, perform 2–3 sets of 12–15 reps, focusing on maintaining good form throughout.
What safety tips should I follow when performing the Suspender One Arm Leg Push-up?: Ensure the TRX straps are securely anchored before starting. Warm up your shoulders and core, and stop immediately if you feel sharp pain in your wrists, elbows, or lower back.
Are there variations or modifications for the Suspender One Arm Leg Push-up?: You can make the move easier by keeping both hands on the floor and lowering one leg slightly. For a harder variation, perform the push-up with a slow negative phase or add an elevated foot position to increase resistance.