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No Equipment Necessary: One-Legged Push-Up

There is a simple way to freshen up stale push-ups, and it is to make you unstable. By extending one leg out behind you, you can work your push-ups even more. This one-legged (or one knee variation) will work your arms, core and glutes. So have at it and try this tripod push-up.

To learn how to do this move

.

  • Come onto your hands and knees, so your shoulders are above your wrists, and your hips are above your knees.
  • Extend your right leg straight behind you so it's parallel with the floor. Engage your abs and try to keep your heel in line with your hips.
  • Now do a push-up, by bending your elbows by your sides as you lower your torso down toward the ground. Then straighten your arms pushing yourself back up into place.
  • Repeat for a total of 20 to 30 push-ups, maintaining steadiness and control, keeping your abs and back strong, and continuing to extend your right leg straight out.
  • For your second set, switch legs so your right knee is on the floor and your left leg is extended to the back. Do 20 to 30 push-ups on this side.

Fit's Tip: If you find you are leaning away from the leg that is up, you are cheating! Stay square through your shoulders and hips.

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aimeeb aimeeb 8 years
Good one!
aimeeb aimeeb 8 years
Good one!
kia kia 8 years
I am working on my regular push ups... I can do 20 at a controlled pace with my form steady. I"ll add these in to the reps for kicks. They look like they may be hard to control.
Renees3 Renees3 8 years
ugh pushups are so hard. My upper body is wussy. Maybe I should try these. or maybe I should just do more regular ones.
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