Single-Leg Push-Up

CONDITIONING DRILL 1, EXERCISE 5: SINGLE-LEG PUSH-UP

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 9-6).

Starting Position: Front leaning rest position.

Cadence: MODERATE

Count:

Bend the elbows, lowering the body until the upper arms are parallel with the ground while raising the left leg 8-10 inches off the ground.
Return to the starting position.
Repeat count 1, bringing the right leg to 8-10 inches off the ground.
Return to the starting position.

Check Points:

Perform a squat thrust to move into the front leaning rest. Keep the body straight from head to heels. Support the body weight on the hands and balls of the feet.
The fingers should be extended and spread so the middle fingers point straight ahead and are directly in line 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, the raised leg is straight and aligned with the trunk.
To keep the trunk from sagging, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise.

Precautions: Do not jerk the leg being raised on counts 1 and 3. Also do not raise the leg higher than straight alignment with the trunk, as this may place undue stress on the back.

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.