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Raise Single Leg Push-up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Sternal Head
Secondary MusclesDeltoid Anterior, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii
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Introduction to the Raise Single Leg Push-up

The Raise Single Leg Push-up is a challenging exercise that targets the core, glutes, and upper body, providing a comprehensive workout. It is ideal for intermediate to advanced fitness enthusiasts seeking to enhance their strength, balance, and body control. Incorporating this exercise into your routine can help improve overall body stability, increase muscle tone, and promote better posture.

Performing the: A Step-by-Step Tutorial Raise Single Leg Push-up

  • Lift one leg off the ground, keeping it extended and in line with your body.
  • Lower your body towards the ground, keeping your back straight and your core engaged.
  • Push your body back up to the starting position, keeping your leg raised throughout the entire movement.
  • Repeat this exercise for the desired number of repetitions, then switch legs and perform the same movement.

Tips for Performing Raise Single Leg Push-up

  • Engage Your Core: It's essential to keep your core engaged throughout the exercise. A common mistake is to let the hips sag or pike up, which can put unnecessary strain on your lower back. To avoid this, imagine pulling your belly button towards your spine to keep your body in a straight line from head to toe.
  • Raise One Leg: While maintaining the plank position, lift one leg off the ground. Ensure that your leg is straight and in line with your body, not lifted too high or sagging down. The key is to engage your glutes and hamstrings while keeping your hips square to the ground.
  • Lower Your Body: Bend your elbows to lower your body towards

Raise Single Leg Push-up FAQs

Can beginners do the Raise Single Leg Push-up?

Yes, beginners can attempt the Raise Single Leg Push-up exercise. However, it's important to note that this is a more advanced variation of a standard push-up. Beginners should first master the regular push-up form before trying more advanced variations to avoid injury. It's also recommended to start with fewer repetitions and gradually increase as strength and endurance improve. If it's too challenging at first, they can modify the exercise, for example by doing the push-ups from their knees until they build up strength.

What are common variations of the Raise Single Leg Push-up?

  • Single Leg Push-up with Knee Tuck: In this variation, you raise one leg, perform the push-up, then bring your knee towards your chest before returning to the starting position.
  • Single Leg Push-up with Side Kick: After raising one leg and performing the push-up, you kick the raised leg out to the side before bringing it back to the starting position.
  • Plyometric Single Leg Push-up: This is a more advanced variation where you explosively push your body off the ground during the push-up, while keeping one leg raised.
  • Single Leg Push-up with Arm Reach: In this variation, you raise one leg and perform the push-up, then extend one arm out in front of you, adding an extra challenge to your balance and core stability.

What are good complementing exercises for the Raise Single Leg Push-up?

  • "Plank to Push-up" exercises are beneficial because they target similar muscle groups as Raise Single Leg Push-ups, including the arms, chest, and core, thereby enhancing balance and muscle endurance.
  • "Burpees" are a great complement to Raise Single Leg Push-ups as they combine elements of strength, endurance, and mobility, working on several muscle groups at the same time, and thus, increasing the overall intensity of the workout.

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