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Single-Leg Push-Up
 
From: FM 7-22 October 2012
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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:
  1. 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.
  2. Return to the starting position.
  3. Repeat count 1, bringing the right leg to 8-10 inches off the ground.
  4. Return to the starting position.

 

Figure 9-6. Single-leg push-up

 

 

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.

 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
ArmyPRT.com 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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