One Leg push up challenge

Push ups are an excellent body weight exercise that use a wide range of muscles throughout the whole body to some extent.  There are plenty of push up variations around to stress some muscles more or less than others.  Some variations I like and others I don’t like.  This post is about a push up variation that I like but I rarely see it being used: the one leg push ups. 

In any push up, the wider your arms or legs are the more stable your base of support and the less inclined your body is to tip or rotate.  Most people who do regular push ups do not think about maintaining stability as it is not usually an issue.  As such, these muscles that assist in core strength and back stability are often neglected unless you work on them in some other way.  

Lifting one leg decreases your stability and makes your body want to slightly rotate or tilt one way or another.  One leg push ups mostly work the upper body, but your core also gets strengthened as you need to work slightly harder to keep everything stable. 

One leg push ups 

Doing one leg push ups works stabiliser muscles, this builds core strength and provides a functional benefit that is useful in a range of other situations.  They also make regular push ups slightly easier.  It also works lower body muscles, the higher you lift your foot the more those muscles are worked.

The first few times you do one leg push ups you have to really think about remaining stable.  It doesn't take too long before your stabiliser muscles just do their job and you no  longer have to think about it at all.

To do a one leg push up, get in the regular push up (often called high plank) position.  Feet together, hands not overly far apart, back straight.  

Push up/high plank position 

From here lift one leg and try to keep it straight.  Everything else should remain where it was, only your leg should have moved.  Try to have your leg as high as you can make it go as you will get more benefit from this. 

Lift one leg, do some push ups 

Push ups with one leg in the air 

Do some push ups with your straight leg in the air, try not to tilt or roll in any direction, maintain control.  Try not to let your pelvis rotate, try to keep it in the same position it would be for regular push ups.  Only your wrists, elbows, and shoulders should be moving.  All other joints should be held as they are.

After you have finished that side you should be in the high plank position with one leg in the air.  Lower that leg with control and put your foot on the ground, nothing else should move.  

Now lift your other leg into the air, keep it straight.  Get your foot as high as you can.  Nothing else should move yet, just your leg.  

Now you do the same number of one leg push ups on that side.  You need to do the same number on both sides to ensure that you are working muscles on both sides evenly.  If you find you have a weaker side, always do that side first.

Other leg in the air 

Doing pushups with the other leg in the air - my elbows should be in more and my leg needs to be straighter

The one leg push up is only slightly more difficult than regular push ups.  As it is not overly more difficult but it does have added benefits it should be included in your normal routine.  My son has started a one leg push up challenge with me.  I don’t really remember agreeing to this, but somehow he has a lot of power in this challenge. 

One leg push up challenge: 

At various times throughout the day while I am at home my son will come and tell me it is time for push ups.  We then both do five (only five) one leg push ups on each side.  It’s only ten push ups in total.  Meaning it isn’t difficult to maintain control and maintain our form.  It also means the time needed for rest after each set is very short. 

Even though it is only ten push ups in total per set, the fact that my son pops in dozens of times throughout the day means we are doing a lot of one leg push ups over the course of a day.  The number we do in a day fluctuates.  If I am at work there are very few opportunities for us to do push ups so we don't get to do many.  If I work from home or on weekends we do a lot more sets.  

Maintaining good form, low numbers per set, and fluctuating numbers of sets in a day, has meant that we have both gained strength quickly and our form is rock solid.

You should do a similar challenge and see how quickly you improve.  One day do as many one leg push ups you can, go to failure.  Write that number somewhere.  Every day after this, no excuses, do sets of 5 per leg (10 in total) over the day.  If five is too many you can do three per side or even two per side.  Don’t go to failure again, only do 5 per leg, don’t go above this number no matter how simple it feels, but do many of these sets over the day.  Don’t have a ‘rest day’, but do have a day where you do less sets.  Maintain control, if your push ups start to get sloppy - stop.

Once per week, and only once per week, do as many one leg push ups as you can.  Go to failure, and write down that number.  Do this for one month (or at least four weeks).  You will find that you quickly increase the number of one leg push ups that you can do.  

If you have been doing push ups for some time and have plateaued in the number you can do, try this.  Do sets of no more than five, and do lots of sets through the day, and you will see an increase in the maximum that you can do.  You have nothing to lose, and you will increase strength beyond your previous personal best. 

This is the essence of prochnost training.  Be strong - byt' sil'nym (быть сильным).