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Home > Special Conditioning Programs > Single-Leg Push-Up
Single-Leg Push-Up
From: FM 7-22 October 2012
Purpose: This exercise strengthens muscles of the chest, shoulders, arms, and trunk. Raising one leg while maintaining proper trunk position makes this an excellent trunk stabilizing exercise (Figure 6-91).
Starting Position: Front leaning rest position.
  1. Bend the elbows, lowering the body until the upper arms are parallel with the ground while raising the left leg 8 to 10 inches off the ground.
  2. Return to the starting position.
  3. Repeat count 1, bringing the right leg to 8 to 10 inches off the ground.
  4. Return to the starting position.

Figure 6-91. Single-leg push-up
Check Points:
  • Perform a squat thrust to move into the front leaning rest, and keep the body straight from head to heels. Support the body weight on the hands and the balls of the feet.
  • Extend the fingers and spread them so the middle fingers point straight ahead and are directly aligned with the shoulders.
  • On counts 1 and 3, the upper arms stay close to the trunk.
  • On counts 2 and 4, straighten, but do not lock, the elbows.
  • On counts 1 and 3, keep the raised leg straight and aligned with the trunk.
  • The trunk must not sag. To prevent this, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise.
Precautions: Do not jerk the leg to be raised past straight alignment with the trunk, as this may place undue stress on the back.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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