The one-arm one-leg push-up calls for more core control and grinding strength than the standard one-arm push-up. Not surprisingly, it develops more, too. Here’s how to do it:
Set up at the top of your push-up position and lift one arm and the opposite leg off the ground.
For example, if you lift your left arm, lift your right leg off the ground; if you lift your right arm, lift you left leg. Take time to stabilize yourself before moving on to the next step. You should also remain on the ball of your foot throughout the movement.
Grip the ground forcefully with your fingers and toes (if you’re barefoot) to help stabilize yourself.
Begin to descend into the push-up position, keeping your shoulders and hips square.
When you hit the deck, drive back up to the starting position.
Core control is vital. Keep a flat back and minimize all rotation throughout the movement. Not twisting or rotating is hard, but the less you do, the more effective the movement will be.