Wall Push Up Leg on Wall
The wall push up leg on wall is a bodyweight chest exercise where one or both feet are elevated against the wall during a push-up. The elevated position shifts more load onto the upper chest and shoulders while engaging the core for stabilization.
How to do it
- Place your hands on the floor at shoulder width and walk one foot up the wall behind you.
- Keep the other foot on the floor or raise it to meet the first, forming an elevated push-up position.
- Lower your chest toward the floor by bending your elbows, keeping your body straight.
- Push back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core braced tight
- Maintain a straight line from head to heels
- Lower slowly with control
- Push through your palms
- Keep elbows tucked at a 45-degree angle
Breathing: Inhale as you lower your chest toward the floor, and exhale forcefully as you push back up to the starting position.
Common mistakes
- Sagging hips: This puts unnecessary strain on your lower back.
- Flaring elbows: This can cause shoulder discomfort and reduces chest engagement.
- Holding your breath: This spikes blood pressure and limits your endurance.
- Moving too fast: This prevents you from building real strength and control.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or wrists, ease off immediately and choose a gentler push-up variation.
- If you have a history of lower back discomfort, check with a professional before attempting exercises that require maintaining a plank position.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel this primarily in your chest, shoulders, and the back of your arms (triceps). You should also feel your core working to stabilize your body.
What if my lower back hurts?
Lower back pain usually happens if your hips sag. Focus on squeezing your glutes and bracing your core to keep your spine neutral.
Can I do this if I'm a total beginner?
This is an intermediate movement. If you find it too challenging, try standard incline push-ups with your hands on a sturdy surface first.