The push up is a classic exercise that works your chest, arms, and shoulders. But have you tried doing a one leg push up? It's a challenging variation that requires more balance, stability, and strength. In this article, we'll explore the benefits of the one leg push up, how to perform it properly, and some variations to try.
Benefits of One Leg Push Up
The one leg push up is a great exercise for building upper body and core strength. By lifting one leg off the ground, you engage your glutes, hamstrings, and lower back muscles to maintain balance and stability. This also increases the demand on your chest, triceps, and shoulders to push your body up and down. Here are some other benefits of the one leg push up:
- Improves coordination and proprioception
- Increases core activation and stability
- Enhances muscle endurance and stamina
- Challenges your mental toughness and focus
Technique of One Leg Push Up
Before attempting the one leg push up, make sure you can do regular push ups with good form. Here's how to perform the one leg push up:
- Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lift one leg off the ground and keep it straight behind you.
- Lower your body towards the ground by bending your elbows and keeping your elbows close to your sides.
- Push your body back up to the starting position by straightening your arms.
- Repeat for the desired number of reps, then switch legs.
Remember to keep your core tight, your body in a straight line, and your elbows tucked in. Avoid letting your hips sag or your lower back arch. If you find it too difficult to do a full one leg push up, you can start with a modified version on your knees or against a wall.
Variations of One Leg Push Up
If you want to mix things up or make the exercise more challenging, here are some variations of the one leg push up:
- Spiderman push up: Instead of lifting one leg, bring your knee to your elbow on the same side as you lower your body down.
- Archer push up: Keep one arm straight and the other arm bent as you lower your body down, then switch arms for the next rep.
- One arm one leg push up: Lift one leg and one arm off the ground as you lower your body down, then switch sides for the next rep.
- Clap push up: Push your body up explosively and clap your hands together before landing back in the starting position.
Remember to always prioritize good form over quantity or speed. It's better to do a few reps with proper technique than a lot of reps with sloppy form.
Conclusion
The one leg push up is a challenging exercise that can help you improve your strength, balance, and stability. By incorporating it into your workout routine, you can take your push ups to the next level and see better results. Remember to start with proper form and progress gradually as you get stronger. Keep challenging yourself with variations and stay consistent with your training. Your body will thank you for it.