Single Leg Raised Pushups For Beginners – Tips & Video

Push up with single leg raise

In this article, you will learn how to do single leg raised pushups, tips & step wise instructions with video demonstrating pushups with single-leg raise.

Push-ups exercise works on almost every muscle in your body, while toning the body from the waist up, and burning large amount of calories as well. Push-up work out is a simple and less time consuming exercise, but can provide significant benefits.

You can begin with push-ups at entry level, and over time progress to intermediate level, and then to pro level. All the three levels have many variations.  

One intermediate level push-up variation is pushups with single-leg raise. Single leg raised pushup strengthens muscles of your chest, arms, shoulders, butts/hips and core.

This involves raising one leg during the upward phase of the pushup while keeping the opposite leg’s foot on the floor.

How To Do Single Leg Raised Pushups Correctly Using Proper Technique?

Start Position

Kneel on your hands and knees on the floor or an exercise mat. Keeping your palms flat on the floor/mat with fingers facing forward, position your hands about shoulder-width apart under your shoulders. Your arms and legs should be fully extended and body straight from the head to the heels, without any bend at the back, hips or knees. Tighten your core and abdominal muscles (bracing). Bring your feet together behind you. This is your start position.

Movement

Downward Phase: Slowly lower your chest towards the floor. Continue until your chest is just about an inch above the floor (or as much as you can). Keep your elbows close to the sides of your body as much as possible.

Upward Phase: Straighten your arms so as to press your chest upwards. While pressing your chest upwards, extend your left hip to raise your left foot above the floor as much as you can, without any bend at the knee. Continue until your arms are fully extended at the elbows and your left leg is extended off the floor until parallel to the floor (or as much as possible). Hold this position for 1 or 2 seconds and then return to the start position. Repeat with your opposite side. This completes one rep. Do the desired number of reps and sets.

Tips:

All through the movements:

(i) Maintain a rigid torso. Keep your neck in neutral position; in align with your spine.

(ii) Neither allow your back to arch or sag down, or hips to hike upwards.

(iii) Contract your glutes (butt) and thigh muscles to help maintain core stability.

Learn here the correct form & the right technique to do pushups with single leg raise

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