Chest · Bodyweight
Offset Leg Push-up
How to do the offset leg push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up in a push-up position but place one foot forward, closer to your hands, so your weight is offset to one side. Lower your chest to the floor and press back up, keeping your hips level despite the staggered stance.
- 1Chest, shoulders, and triceps driving the press
- 2Core and hips working extra to stay level with the offset leg
- 3Shoulder blades squeezing at the bottom, then pressing through
Common mistakes
- Letting the hips sag or twist toward the offset leg
- Flaring the elbows wide; keep them around 45 degrees
- Craning the head forward instead of leading with the chest
Muscles worked
The offset leg push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, lower abs, obliques, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the offset leg push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.