"Split Reptile Walk" Push-Up

1. Place feet shoulder width apart and stagger hands into the Split Push Up position.

2. Body should be in straight line "plank" position from heels to shoulders prior to starting the push up.

3. Lower body with split hand position.

4. Press back up then "ankle walk" your body forward into the opposite split hand position.  As you ankle walk, only move the ankles while you keep a straight or "plank" position with good solid core.  After moving forward a few inches you can split the hands into the next position.

5. As you ankle walk in-between each push up, you should feel like an reptile walking as with an alligator. 

Tips: Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises. To perform a "proper" military push-up you need to have a strong core to keep the plank position.  People with weak cores doing push ups will shift their butts back (to unload core) or sag their hips (core is not strong enough to lift body into plank position). There are not many exercise more functional and beneficial than the old school military push-up, but very few people can do them correctly due to weak cores.

• I made these up one day playing around with different push up positions.  The Reptile Walk is actually harder than it looks.  Just adding a little movement really increases the core and shoulder stability challenge.  Have fun with them--just maintain the plank position throughout.

• Note: My upper back position is the bottom photo is too rounded.  As an elite cyclist, I have too much rounding in my upper back from hunching over a bike thousands of miles per year.  Ideally, you should have less forward curve in your upper spine when performing push ups in general.

*Note: This exercise is intended for "normal healthy" individuals.  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 1-23-05)

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