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"3-Point" Push-Up

"3-Point" Push Up-Position 1 (Up)

"3-Point" Push Up-Position 2 (Down)

  1. Assume "Military Push-Up" position but with slightly wider feet; hands are under shoulders.

  2. Body should be in straight line "plank" position from heels to shoulders (as much as possible).

  3. Lift one leg out to side while keeping lifted knee straight and hips square to ground.

  4. Lower body while maintaining plank posture until chest is close to ground.

  5. Keep core braced and strong as you lift to preserve plank position and take excessive pressure off low back.

  6. Press up and continue on same side then lift opposite leg and do the same number of repetitions.

Exercise Figure Tips: Make sure you have good alignment with straight body or "plank" bracing position and a wide base of support with your feet.  Don't allow hips and core to sag or drop.  This is a great exercise core stability plus transverse rotation training as long as you don't just lift one leg--but lift AND stick it out to one side so you get the transverse challenge.

  • Option: This is an advanced push-up so most won't need to make it harder, but to increase challenge, bring leg out more to each side.

*Note: This exercise is intended for "normal healthy" individuals or competitive athletes.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3-29-04)

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