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Grasshopper Push-up

Exercise Profile

Body PartBack
EquipmentBody weight
Primary MusclesIliopsoas, Quadriceps, Rectus Abdominis
Secondary Muscles, Adductor Longus, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Obliques, Sartorius, Tensor Fasciae Latae, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Grasshopper Push-up

The Grasshopper Push-up is an advanced exercise that targets the chest, shoulders, and core, while also improving overall body strength and stability. It's an ideal workout for fitness enthusiasts and athletes who want to challenge their upper body strength and enhance their coordination. Incorporating this exercise into your routine can help increase muscle definition, improve balance, and add an extra level of intensity to your workouts.

Performing the: A Step-by-Step Tutorial Grasshopper Push-up

  • Lower your body towards the ground, bending your elbows and keeping your body straight.
  • As you push your body back up, lift your right foot off the ground, bend your knee and try to touch it to your right elbow.
  • Return your right foot to the starting position while lowering your body back towards the ground.
  • Repeat the process on the other side, lifting your left foot and trying to touch it to your left elbow as you push your body back up.

Tips for Performing Grasshopper Push-up

  • Warm Up: Like any other exercise, it's essential to warm up before performing Grasshopper Push-ups. This can help prepare your muscles and joints for the exercise and reduce the risk of injury. A light cardio warm-up followed by some dynamic stretching targeting the arms, shoulders, core, and legs can be beneficial.
  • Don't Rush: One common mistake is rushing through the movements. This can lead to improper form and potential injuries. Take your time to perform each movement correctly, focusing on the muscle contraction and control.
  • Gradual Progression: If you're new to Grasshopper Push-ups, it's okay to

Grasshopper Push-up FAQs

Can beginners do the Grasshopper Push-up?

Yes, beginners can do the Grasshopper Push-up exercise, but it might be challenging as it requires a certain level of strength and coordination. It is a complex exercise that not only works the chest, shoulders, and triceps like a standard push-up, but also targets the obliques and other core muscles due to the twisting motion involved. If a beginner finds it too difficult, they can modify the exercise by doing it on their knees instead of their toes, or they can start with simpler exercises like standard push-ups and planks to build up their strength and gradually progress to more complex variations like the Grasshopper Push-up. It's always recommended to start slow and gradually increase the intensity to avoid injuries.

What are common variations of the Grasshopper Push-up?

  • Another variation is the "Clapping Grasshopper Push-up", where you clap your hands together while in the air after pushing up from the ground.
  • The "One-Arm Grasshopper Push-up" is a challenging variation where you perform the exercise using only one arm.
  • The "Decline Grasshopper Push-up" involves placing your feet on an elevated surface, increasing the difficulty of the exercise by adding more weight to your upper body.
  • The "Plyometric Grasshopper Push-up" adds a jump at the top of the push-up, increasing the cardiovascular intensity and working on explosive strength.

What are good complementing exercises for the Grasshopper Push-up?

  • Mountain Climbers can complement Grasshopper Push-ups as they work the same muscle groups, particularly the core and the shoulders, while also improving cardiovascular fitness due to the aerobic nature of the exercise.
  • The Plank exercise is another excellent complement to the Grasshopper Push-up, as it strengthens the core muscles which are critical for maintaining proper form and stability during the execution of the Grasshopper Push-up.

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