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Description
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.
Step-by-Step Instructions
- 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
Key Points
- ✓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
Common Mistakes
- ✗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
Breathing
Inhale while going down, exhale while pushing up. Maintain regular breathing throughout the movement.
Muscle Activation
Safety
Precautions
- 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
Safety Tips
- 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
Frequently Asked Questions
Which muscles does Raise Single Leg Push-up work?
Raise Single Leg Push-up primarily works these muscles: Abdominals. It also engages: Triceps, Shoulders, Hip flexors.
Is Raise Single Leg Push-up suitable for beginners?
Raise Single Leg Push-up is a Advanced level exercise. Learning difficulty: Hard.
Can Raise Single Leg Push-up be done at home?
Yes, Raise Single Leg Push-up can easily be done at home.
What are common mistakes when doing Raise Single Leg Push-up?
One of the most common mistakes: Shifting hips to the side - disrupts core stabilization
How many sets and reps for Raise Single Leg Push-up?
Recommended: 3-5 sets and 5-8 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Strengthens core muscles through stabilization
- ✓Works chest, triceps, and shoulder muscles
- ✓Develops balance and coordination
- ✓Builds functional upper body and torso strength