STANDARD
Purpose
The Single-Leg Push-Up is the final exercise in Conditioning Drill 1.
This exercise strengthens the muscles of the chest and hips as well as increases the challenge to shoulder stability.
When conducted to standard, it safely prepares Soldiers for more vigorous pushing motions required in training, testing, and combat tasks.
The figure above breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Soldiers conduct the movement at a moderate cadence:
Starting Position
The starting position for the Single-Leg Push-Up is the Front Leaning Rest.
Hands are directly beneath the shoulders with fingers spread.
Feet are together.
The body forms a straight line from the top of the head to the heels.
Count
● On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground.
At the same time, raise the left leg until the toe is level or just above the right heel.
Keep the left knee straight.
This is not a high leg raise or hyper-extension of the hip.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, moving the right leg the same way that the left leg moved in count 1.
● On count 4, return to the starting position.
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 balls of the feet.
● Extend the fingers and spread them 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, 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.
SINGLE-LEG PUSH-UP (MODIFIED)
The Single-Leg Push-Up (Modified) replaces the final exercise in Conditioning Drill 1.
This modified exercise limits the range of motion and weight on the ankles, shoulders, arms, and wrists.
Figure 5-10 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
Modify the movement into the starting position—avoid Squat and rear thrust of the legs.
The starting position for the modified Single Leg Push-Up is the Six-Point Stance position.
Hands are directly beneath the shoulders with fingers spread.
The body forms a straight line from the head to the knees.
Feet point to the rear.
Count
● On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground.
● On count 2, return to the starting position.
If necessary, reduce the range of motion of the elbow to accommodate for the injury.
● On count 3, repeat count 1, reducing the range of motion if necessary.
● On count 4, return to the starting position.
Other Modifications
Other modifications include—
● Sustained Front Leaning Rest for time.
● Sustained Front Leaning Rest on elbows for time.