First Of All Thanks For Landing This Article, If You Are Searching for How To Do One-Leg Push-Up Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The One-Leg Push-Up
- Force: Push
- Stabilizers of raised leg: Hamstrings, Gluteus Maximus
- Dynamic stabilizer: Biceps Brachii (short head only)
- Important stabilizers of supporting leg and core: Obliques, Quadriceps, Iliopsoas, Sartorius, Tensor Fasciae Latae
- Synergists: Clavicular (Upper) Pectoralis Major, Triceps Brachii, Anterior Deltoid
- Target muscles: Sternal (Lower) Pectoralis Major, Iliopsoas, Obliques
- Mechanics: Compound
How To Do One-Leg Push-Up?
- Get on your hands and knees, with your arms positioned a little wider than shoulder-width.
- Straighten your body and Extend your feet backward.
- Raise one foot off the floor.
- Keeping your body straight and rigid.
- Inhale as you lower your chest to the floor by flexing your elbows.
- Exhale as you extend your elbows.
- Push your body back up to the starting position.
- Repeat for more repetitions.
- Repeat the repetitions with your opposite foot raised off the floor.
- To preserve shoulder health, keep your elbows slightly tucked into your body.
- The point of raising one leg off the floor with the one-leg push-up is to put the body out of balance.
- Force the recruitment of more stabilizer muscles, especially in the core.
- Two of the target muscles, the iliopsoas, and obliques, are exercised isometrically (they contract and stay contracted without changing shape).
- The other target muscle, the sternal pectoralis major, is exercised dynamically (it does change shape).
- See also the more advanced spiderman push-up.