Wall Push Up with Step Up Leg
The wall push up with step up leg is a bodyweight compound exercise combining a push-up with a single-leg wall step-up. It targets the chest while adding dynamic movement that engages the shoulders, core, and glutes with each repetition.
How to do it
- Begin in a push-up position with your hands on the floor and feet near the base of the wall.
- Perform one push-up, lowering your chest toward the floor and pressing back up.
- At the top of the push-up, step one foot up onto the wall behind you.
- Hold briefly, then lower the foot back to the floor.
- Alternate the stepping leg with each push-up repetition for the desired number of reps.
Form cues
- Keep your core tight throughout
- Lower your chest toward the floor
- Maintain a straight line from head to heels
- Control the leg movement on the wall
- Exhale as you push away
Breathing: Inhale as you lower your chest toward the floor, and exhale forcefully as you push back up to the starting position.
Common mistakes
- Arching the lower back: puts unnecessary strain on your spine
- Moving too quickly: reduces muscle engagement and control
- Letting hips sag: makes the movement less effective for your core
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, core, glutes.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60s
Lose weight
3 sets x 12-15 reps, rest 45s
Build muscle
3-4 sets x 8-10 reps, rest 90s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or wrists, ease off and choose a gentler movement.
- If you have any history of lower back discomfort, keep your core engaged to protect your spine.
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 it primarily in your chest, with secondary engagement in your shoulders, triceps, and core.
What if the push-up feels too difficult?
Try moving your feet further away from the wall to decrease the angle, or focus on a standard wall push-up first.
Can I do this if I have wrist pain?
If you experience sharp pain, stop immediately. You may try performing the movement with your fists or using push-up handles to keep your wrists neutral.