Quick Answer
Single-Leg Pike Push-Up is a intermediate strength exercise that targets your shoulders and chest. It uses only your bodyweight. Start in a pike position (inverted V, hands shoulder-width, hips high).
Video Tutorial
How to Perform the Single-Leg Pike Push-Up
- 1
Start in a pike position (inverted V, hands shoulder-width, hips high).
- 2
Lift one leg straight up towards ceiling, keeping it in line with body.
- 3
Maintain balance on hands and the grounded foot.
- 4
Lower head towards floor by bending elbows, keeping lifted leg extended.
- 5
Push through hands to extend elbows and return to starting single-leg pike.
- 6
Repeat for desired reps, then switch legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Leg Pike Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Leg Pike Push-Up work?
The Single-Leg Pike Push-Up primarily works your shoulders and chest. Secondary muscles include the triceps and abdominals.
What equipment do I need for the Single-Leg Pike Push-Up?
The Single-Leg Pike Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Leg Pike Push-Up suitable for beginners?
The Single-Leg Pike Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Leg Pike Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Leg Pike Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.