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Açıklama
Raise Single Leg Push-up is an advanced variation of the classic push-up performed by lifting one leg. This exercise works the chest, shoulders, and triceps while significantly challenging core stabilization. Having one leg off the ground disrupts balance, engaging the abdominal and lower back muscles for stabilization. It's an ideal movement for those looking to develop functional fitness and anti-rotation strength. The glute muscles also work actively to hold the leg in the air. Suitable for intermediate and advanced athletes, this movement simultaneously develops upper body and core strength.
Adım Adım Talimatlar
- 1
Place your hands shoulder-width apart on the ground in a classic push-up position, your body should form a straight line
- 2
Lift one leg off the ground at hip level or slightly higher and keep it straight
- 3
Engage your core muscles and lower your body toward the ground in a controlled manner, elbows at 90 degrees
- 4
When your chest nearly touches the ground, push yourself up powerfully
- 5
After completing the determined number of repetitions, switch legs and perform the same movement on the other side
- 6
Throughout the movement, ensure your hips don't drop or rise up
Önemli Noktalar
- ✓Hold a plank position with one leg lifted off the ground
- ✓Your body should form a straight line from head to hips to lifted leg
- ✓Elbows should be at a 45-degree angle during the descent
- ✓Keep core muscles tight to prevent hip rotation
- ✓Alternate legs each set for balanced training
Yaygın Hatalar
- ✗Shifting hips to the side - disrupts core stabilization
- ✗Lifting the raised leg too high - puts load on lower back muscles
- ✗Extending neck forward - causes neck pain
- ✗Raising hips up - reduces movement effectiveness
Nefes Kontrolü
Inhale while going down, exhale while pushing up. Maintain regular breathing throughout the movement.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back pain should be careful
- Get doctor approval if shoulder problems exist
- Those with wrist injuries should use alternatives
- Those with weak core muscles should first learn basic plank
Güvenlik İpuçları
- Maintain body alignment, don't let hips sag
- Chin should be close to chest
- Keep abdominal muscles constantly tight
- Perform movement slowly and with control
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Strengthens core muscles through stabilization
- ✓Works chest, triceps, and shoulder muscles
- ✓Develops balance and coordination
- ✓Builds functional upper body and torso strength