Single-Leg Push-Up

by

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.

Leave a Comment