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How to Perform the Single-Leg Iso Pushup

ByMike Collins

The Single-Leg Pushup Iso (SLPI) is a powerful bodyweight exercise that engages the core and upper body. It involves balancing on one leg while executing a modified push-up requiring more stability and precision in movements. This single-leg variation strengthens the muscles of the lower body, along with increasing coordination, balance and agility. If you’d like to challenge your, try some options on the full push up variation list. It is an excellent exercise for building strength and stability in the core, shoulders, chest, and arms while also reducing injury risks of the knees and lower back. In addition to these tangible benefits, this exercise is ideal for athletes looking to enhance their performance. Not only will they gain greater muscular control, but balance and coordination as well.

Instructions

  1. Envision your abs firmly bracing your core like a corset, holding in that hourglass shape and preventing any arching in your lower back.
  2. As you sink into the stretch, extend your hips back as if they were on a train car coupled to the engine of your forward leg – keep them tightly connected to avoid any rolling.
  3. As you push up, imagine the flick of your tailbone like the switching of a train track – ensuring it tucks neatly between those two powerful pillars that are your knees.
  4. Lock out your hips as if you were stopping at the station with perfect timing – don’t let them drift away!
  5. And as you complete the rep, know that your abs are still actively engaged like a reliable conductor keeping everything running smoothly.

The Single-Leg Pushup Iso is like climbing a ladder. Having one leg firmly planted on the ground like an anchor, you must actively engage your core and push yourself up in a controlled manner, as if each movement was a rung of the ladder. You must maintain this balance between pushing up and maintaining stability, in order to reach the desired height. Once you lock out your hips, you can feel a sense of accomplishment and confidence knowing that you have successfully scaled this challenging exercise!