TRX Single-Leg Chest Press
What Is the TRX Single-Leg Chest Press?
TRX Single-Leg Chest Press is a compound exercise that primarily targets the chest and also engages the shoulders, triceps and core. It is an intermediate-level movement that takes the standard TRX Chest Press and lifts one leg behind the body, so the press has to be done on a much smaller base of support.
The straps move freely, so the chest, front shoulders and triceps push the handles away while the abs, serratus anterior and hip muscles keep the body in one straight line. Lifting a leg removes half of your support. The planted leg and the glutes of both sides work to stop the hips from twisting or dropping, which makes it a chest exercise with a real balance and trunk-control demand.
Like every strap press, the load depends on body angle. The more horizontal you are at the bottom, the heavier the rep, and the more upright you stand, the lighter it gets. That makes the single-leg version easy to scale: walk the planted foot back toward the anchor point to lean further and increase the load, or step it forward, away from the anchor, to stand taller and reduce it. Alternating legs between sets keeps both sides even.
It suits lifters who can already do clean, controlled reps of the two-leg press and want a harder stability challenge without adding weight. If it is too hard, build up with the TRX Chest Press and the TRX Push-Up, or practice holding a straight line in the TRX Plank. For a different way to add asymmetric load, see the TRX Single-Arm Chest Press.
Muscles Worked
- Pectoralis Major
- Primary
- Deltoid
- High
- Rectus Abdominis
- Medium
- Serratus Anterior
- Medium
- Erector Spinae
- Minimal
Instructions
- Adjust the handles to about mid-chest height and face away from the anchor point.
- Hold a handle in each hand with an overhand grip and step forward until the straps are taut.
- Lean forward with your arms bent, hands beside your chest, elbows at about 45 degrees from your torso and body in a straight line from head to heel.
- Plant one foot, lift the other leg behind you and keep it extended, off the floor and in line with your body.
- Brace your abs and squeeze your glutes so the hips stay level.
- Press the handles forward and away until your arms are straight, letting your body rise to a more upright position.
- Pause briefly with your shoulders down and your body still straight.
- Bend your elbows to lower your chest back between the handles, controlling the strap tension.
- Complete all reps, then switch the planted leg and repeat.
Common Mistakes
Sagging hips
Letting the hips drop arches the lower back, so squeeze the glutes and abs to keep one straight line from head to heel.
Twisting toward the lifted leg
The pelvis rotates or tips up on the lifted-leg side, so keep the hips level and square to the floor.
Flared elbows
Elbows pointing out to the sides load the front of the shoulder, so lower the chest with the elbows near 45 degrees from the torso.
Straps resting on the arms
If the straps touch your arms or shoulders, the setup is off, so squeeze the shoulder blades back and keep the straps clear.
Pushing off the lifted foot
Tapping the lifted foot down to rescue the rep removes the challenge, so make the body angle easier instead.
Cutting the range short
Stopping well above the chest wastes the stretch on the pecs, so lower until the hands are beside the chest and the chest sits between the handles.
Injuries
TRX Single-Leg Chest Press is a medium risk exercise when performed with proper technique. The straps move, the base of support is small and your body weight is the load, so the main demands fall on the shoulders and the lower back.
The front of the shoulder takes the most strain, especially if the elbows flare wide or the handles drift above shoulder height at the bottom. Keep the elbows at roughly 45 degrees from the torso and the handles level with or just below the shoulders. If the hips sag, the lower back arches and takes load it should not, so squeeze the glutes and abs to hold one straight line from head to heel. The lifted leg should stay in line with the body, not swing up and arch the back.
Step the planted foot forward, away from the anchor, to make it easier, and use the two-leg TRX Chest Press while you build control. Stop the set when the hips twist, the lower back sags or the shoulders pinch, and put the lifted foot down instead of forcing the rep. Anyone with a painful shoulder or ongoing low back pain should do the two-leg version first.
- Primary Focus
- Chest
- Equipment
- Suspension trainer and body weight
- Modality
- Strength
- Difficulty
- Intermediate
Alternative Exercises
Frequently Asked Questions
- Q: What does the raised leg do?
It takes away half of your base of support, so the hips and trunk have to work to keep the body level during the press. The lifted leg does not push or help, it only stays extended behind you in line with the body.
- Q: How do I make it easier or harder?
Change the body angle: step the planted foot forward, away from the anchor point, to stand more upright and lighten the load, or walk it back toward the anchor to lean more and make it heavier. If it is still too hard, return to the TRX Chest Press with both feet down.
- Q: Should I switch legs each rep or each set?
Finish all reps on one leg, then do the same number on the other. Switching every rep also works, but doing a full set per leg makes it easier to keep the hips level and match both sides.
- Q: How many reps should I do?
Most people use 6 to 12 reps per leg, stopping when the hips begin to twist or sag. Because the load is your own body weight, the angle you set, not added weight, is what fixes the difficulty.
- Q: Is this better than the single-arm version?
They are different challenges. The single-leg version keeps both hands pressing and tests balance and hip control, while the TRX Single-Arm Chest Press tests resisting rotation through the trunk.