What muscles do Grasshopper Push-ups work?

Grasshopper Push-ups primarily target your chest, triceps, shoulders, and core muscles. They also work secondary muscles like the back, obliques, glutes, and upper legs due to the twisting and leg extension movement.

Do I need any equipment for Grasshopper Push-ups?

No equipment is required for Grasshopper Push-ups since they are a bodyweight exercise. All you need is enough floor space and a comfortable surface like a yoga mat to protect your wrists and knees.

Are Grasshopper Push-ups suitable for beginners?

Grasshopper Push-ups can be challenging for beginners because they require balance, coordination, and core strength. If you're new to push-ups, start with standard or knee push-ups to build strength before adding the twisting leg movement.

What are common mistakes when doing Grasshopper Push-ups?

Common mistakes include dropping the hips, letting the elbows flare out too much, and rushing through the movement without proper control. Maintain a strong plank position, keep elbows close to your body, and perform each rep slowly to ensure good form.

How many sets and reps should I do for Grasshopper Push-ups?

For general fitness, aim for 3 sets of 8–12 reps per side. Advanced athletes can increase reps or perform slower, more controlled movements to increase difficulty and build endurance.

What safety tips should I follow for Grasshopper Push-ups?

Warm up thoroughly before starting to protect your shoulders and wrists. Engage your core throughout the movement to prevent lower back strain, and avoid excessive twisting if you have any spinal or hip injuries.

What variations can I try for Grasshopper Push-ups?

You can modify Grasshopper Push-ups by doing them on your knees for less intensity, or by elevating your feet for an extra challenge. Adding a pause at the bottom or performing them on unstable surfaces like a stability ball can further engage your core.

Grasshopper Push-up

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Begin in a plank position with hands shoulder-width apart and feet together. Bend your knees to bring your feet toward your hands, keeping hips high and back straight, then lower your chest by bending your elbows before pressing back up. Maintain a strong core and extend one leg back after each push-up, alternating sides.

Step-by-Step Instructions

Start in a plank position with your hands shoulder-width apart and your feet together.
Bend your knees and bring your feet towards your hands, keeping your hips high and your back straight.
Lower your chest towards the floor by bending your elbows.
Push back up to the starting position.
Extend one leg back, keeping your hips high.
Repeat on the other side.

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

Alternative Exercises

Rotate Push-Up

Chest

Shoulders

Bodyweight

Shoulder Tap Push-Up

Chest

Shoulders

Bodyweight

Close-Grip Push-Up on Dumbbells

Chest

Triceps

Dumbbell

Kettlebell Turkish Get-Up (Squat Style)

Upper Legs

Abs

Kettlebell

Frequently Asked Questions

What muscles do Grasshopper Push-ups work?: Grasshopper Push-ups primarily target your chest, triceps, shoulders, and core muscles. They also work secondary muscles like the back, obliques, glutes, and upper legs due to the twisting and leg extension movement.
Do I need any equipment for Grasshopper Push-ups?: No equipment is required for Grasshopper Push-ups since they are a bodyweight exercise. All you need is enough floor space and a comfortable surface like a yoga mat to protect your wrists and knees.
Are Grasshopper Push-ups suitable for beginners?: Grasshopper Push-ups can be challenging for beginners because they require balance, coordination, and core strength. If you're new to push-ups, start with standard or knee push-ups to build strength before adding the twisting leg movement.
What are common mistakes when doing Grasshopper Push-ups?: Common mistakes include dropping the hips, letting the elbows flare out too much, and rushing through the movement without proper control. Maintain a strong plank position, keep elbows close to your body, and perform each rep slowly to ensure good form.
How many sets and reps should I do for Grasshopper Push-ups?: For general fitness, aim for 3 sets of 8–12 reps per side. Advanced athletes can increase reps or perform slower, more controlled movements to increase difficulty and build endurance.
What safety tips should I follow for Grasshopper Push-ups?: Warm up thoroughly before starting to protect your shoulders and wrists. Engage your core throughout the movement to prevent lower back strain, and avoid excessive twisting if you have any spinal or hip injuries.
What variations can I try for Grasshopper Push-ups?: You can modify Grasshopper Push-ups by doing them on your knees for less intensity, or by elevating your feet for an extra challenge. Adding a pause at the bottom or performing them on unstable surfaces like a stability ball can further engage your core.