Grasshopper Push-Ups

Compound exercise, Body weight

Overview

Movement sequence: Grasshopper push-up with one knee moving under the torso toward the opposite arm.

Difficulty

Hard

Required equipment

Main muscles

  • Chest: Large pectoral muscle
    (Musculus pectoralis major)
  • Shoulder: Anterior deltoid muscle
    (Musculus deltoideus, Pars clavicularis)
  • Triceps: Three-headed arm muscle
    (Musculus triceps brachii)

Training plans

Grasshopper Push-Ups is a suitable substitute for similar exercises in Chest training or as a supplement to various training plans.

Grasshopper Push-Ups: Basics and alternatives

Chest training: Involved main muscle groups Grasshopper Push-Ups

Involved main muscle groups:
Grasshopper Push-Ups

Grasshopper push-ups add a diagonal knee drive to regular push-ups. The name is used for a few push-up variations; this article covers the cross-body knee-drive version. As you lower your chest, bring one knee under your body toward the opposite arm. Press up and return your foot before switching sides. Your chest, shoulders and triceps press while your abs steady your body as your leg moves.

Corkscrew Push-Ups also combine pressing with a turn, but start with both knees bent. In grasshopper push-ups, one leg stays straight while the other moves across. Practice the knee movement at the top of a push-up first, then add the lowering part.

Correct execution

Bringing a knee across your body shifts your support to one foot. A small, deliberate leg movement lets you keep the push-up controlled while you learn the crossing pattern.

Start with your hands about shoulder-width apart and your body straight. Settle your weight on both hands before lifting a foot. The supporting leg stays straight, with its toes on the floor.

Begin drawing the other knee beneath your chest toward the opposite elbow or forearm as you bend your elbows and lower. Your hips turn slightly with the movement, and your supporting foot can shift a little on its toes. Your knee doesn’t have to touch your arm, so start with a short reach that leaves you enough room to lower your chest.

Press back up as you return the moving foot beside the other one. Pause at the top if needed before changing sides. Keep your head in line with your upper body instead of turning to watch your knee.

Lower only as far as you can still press back up smoothly, without sinking into one shoulder or resting your belly on your thigh. If you have to hop your supporting foot sideways to keep your balance, shorten the knee movement.

Video tutorial

Grasshopper Push Up

Step-by-step instructions

Get into a push-up position with your body straight and your hands about shoulder-width apart.

Lift one foot and begin drawing that knee diagonally beneath your body toward the opposite arm.

Bend your elbows and lower your chest as the knee moves across. Keep the supporting leg straight.

Press back up as you return the moving foot beside the other one.

Repeat the knee movement and push-up on the other side.

Continue alternating with your hands in place, then lower your knees to finish.

Common mistakes

If you bring your knee to the elbow on the same side, you’re doing a different variation. Aim your knee across your body, and don’t force it to touch your arm if that costs you control.

Rushing your leg back while your chest is still dropping can make your body twist suddenly. Time your leg’s return with the press. If you can’t manage both together yet, practice the diagonal knee drive at the top and do ordinary push-ups separately.