One-Leg Push-Up

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Exercise Details:

  1. Force: Push
  2. Stabilizers of raised leg: Hamstrings, Gluteus Maximus
  3. Dynamic stabilizer: Biceps Brachii (short head only)
  4. Important stabilizers of supporting leg and core: Obliques, Quadriceps, Iliopsoas, Sartorius, Tensor Fasciae Latae
  5. Synergists: Clavicular (Upper) Pectoralis Major, Triceps Brachii, Anterior Deltoid
  6. Target muscles: Sternal (Lower) Pectoralis Major, Iliopsoas, Obliques
  7. Mechanics: Compound

How To Do One-Leg Push-Up?

  1. Get on your hands and knees, with your arms positioned a little wider than shoulder-width.
  2. Straighten your body and Extend your feet backward.
  3. Raise one foot off the floor.
One-Leg Push-Up

Execution:

  1. Keeping your body straight and rigid.
  2. Inhale as you lower your chest to the floor by flexing your elbows.
  3. Exhale as you extend your elbows.
  4. Push your body back up to the starting position.
  5. Repeat for more repetitions.
  6. Repeat the repetitions with your opposite foot raised off the floor.

Some Tips:

  1. To preserve shoulder health, keep your elbows slightly tucked into your body.
  2. The point of raising one leg off the floor with the one-leg push-up is to put the body out of balance.
  3. Force the recruitment of more stabilizer muscles, especially in the core.
  4. Two of the target muscles, the iliopsoas, and obliques, are exercised isometrically (they contract and stay contracted without changing shape).
  5. The other target muscle, the sternal pectoralis major, is exercised dynamically (it does change shape).
  6. See also the more advanced spiderman push-up.

How To Do One-Leg Push-Up Video:

One-Leg Push-Up
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Do Daily Workout

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