Grasshopper Push-up

Grasshopper Push-up

The Grasshopper Push-up is an advanced variation of the traditional push-up that targets multiple muscle groups simultaneously, including the chest, triceps, shoulders, and core. This challenging exercise is perfect for those looking to take their upper body strength and stability to the next level. To perform a Grasshopper Push-up, you begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe. From here, you lower your chest toward the ground by bending your elbows, just like in a regular push-up. The key difference in a Grasshopper Push-up comes in the movement of your legs. As you lower your chest, simultaneously lift one foot off the ground and bring the knee towards the opposite elbow. It should resemble a grasshopper's jumping motion. As you push yourself back up, return the leg to the starting position and repeat the movement on the other side. Due to its high level of difficulty, it's important to have a strong foundation of upper body and core strength before attempting Grasshopper Push-ups. It is also beneficial to warm up your muscles with some dynamic stretches and mobility exercises beforehand to prevent injuries. Incorporating Grasshopper Push-ups into your routine can spice up your workouts and provide a new challenge for your muscles. However, as with any exercise, proper form and technique are crucial for maximizing effectiveness and reducing the risk of injury. Practice makes perfect, so take your time, start with modifications if necessary, and gradually work your way up to performing the full Grasshopper Push-up.


  • Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  • Bend your elbows and lower your chest towards the floor while simultaneously bringing your right knee to your right elbow.
  • Push through your palms to straighten your arms and return your right leg to the starting position.
  • Repeat the movement, this time bringing your left knee to your left elbow.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with modified versions like knee push-ups and gradually progress to full grasshopper push-ups.
  • Control your breathing; exhale as you push off the ground and inhale as you lower your body.
  • To build strength and endurance, incorporate grasshopper push-ups into your regular upper body workout routine.
  • Listen to your body and take rest days as needed to prevent overtraining and injury.
  • Stay hydrated by drinking water before, during, and after your workout.
  • Eat a balanced diet with adequate protein to support muscle recovery and growth.
  • Incorporate other exercises for your chest, arms, and shoulders to create a well-rounded upper body workout.
  • Consult with a fitness professional or trainer to ensure proper technique and form.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine