Push up with one leg up
The push up with one leg up is a dynamic exercise that targets the chest, shoulders, triceps, core, and glutes. By lifting one leg, this move adds an extra challenge, enhancing balance and stability. Athletes benefit from this exercise as it improves upper body strength while engaging the core and lower body, crucial for overall athletic performance. It aids in developing unilateral strength, reducing muscle imbalances and enhancing coordination. Versatile and effective, it’s ideal for athletes looking to optimize strength and stability training.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
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Description
- 1Rest your knees, feet and hands on a gym mat.
- 2Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart.
- 3Keep your body straight and your elbows slightly tucked in. Raise one Leg off the ground. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Engage Your Core: Keep your core tightly engaged throughout the movement to stabilize your body and maintain proper alignment. This prevents your hips from sagging or rotating.
Hip Control: Be mindful of your hips. Ensure they remain square to the floor. Avoid letting one hip drop lower than the other.
Foot Placement: Select a foot placement that feels comfortable and balanced. Experiment with different positions to find what works best for you.
Steady Pace: Maintain a controlled, steady pace throughout the push-up. Avoid rushing through the reps as slower, controlled repetitions engage the muscles more effectively.
Breathing: Focus on your breathing. Inhale as you lower your body and exhale as you push back up. Proper breathing helps maintain rhythm and reduces fatigue.
Hand Position: Place your hands slightly wider than shoulder-width apart for better balance and muscle activation.
Leg Height: Keep the raised leg at hip height or slightly higher, but don’t overextend it. Overextending can lead to unnecessary strain on the lower back.
Proper Warm-Up: Ensure that you are properly warmed up, especially your shoulders, chest, and core, to prevent injury and enhance performance.
Listen to Your Body: If you feel any discomfort or pain in your back or shoulders, stop and reassess your form. It's better to modify or take a break than risk injury.
Progress Gradually: Do not force the movement if you're not yet comfortable with regular push-ups. Master basic push-ups first and then transition to the one-leg variation as your strength improves.
Use a Mirror: If possible, perform the exercise in front of a mirror to monitor your form and make necessary adjustments.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
