Push-Up with One Leg Raised

Push-Up with One Leg Raised is a challenging variation of the traditional push-up that increases the intensity by adding an element of instability. This exercise targets the chest, shoulders, triceps, and core, while also engaging the glutes and lower back. By raising one leg, you increase the demand on your core for balance and further engage the muscles of the working leg.

How to Perform:

1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels, with your core engaged and your back flat.
2. Lift one leg off the ground, keeping it straight and in line with your body. Hold this position with your leg raised.
3. Perform a push-up by bending your elbows and lowering your chest towards the ground, keeping your elbows close to your sides.
4. Lower yourself until your chest is just above the ground, while maintaining the leg lift and a straight body line.
5. Push through your palms to straighten your arms and return to the starting position, all while keeping your leg raised.
6. After completing the desired number of repetitions, switch legs and repeat the movement on the other side.

Tips:

• Keep your core tight to prevent your hips from sagging or rotating during the exercise. This helps maintain stability and proper form.
• Ensure that your leg remains straight and in line with your body, and avoid lifting it too high, which can cause your hips to tilt.
• Focus on a steady breathing pattern, inhaling as you lower your body and exhaling as you push back up.
• Start with 2-3 sets of 8-12 repetitions on each side, adjusting the number of reps based on your fitness level.

The Push-Up with One Leg Raised is an excellent exercise for increasing the challenge of a standard push-up by adding a stability component. This variation not only enhances upper body strength but also engages the core and lower body more intensely, making it a great addition to any workout routine focused on strength, balance, and overall body conditioning.