How to Perform Single-Leg Feet-Elevated Band-Resisted Pushups

The single-leg feet-elevated band-resisted pushup is a challenging bodyweight exercise that involves pushing up with one leg while the other leg remains elevated and resisted by an elastic band. This exercise helps to increase strength, balance, and stability in the upper body muscles. Muscles worked: This exercise primarily works the chest, triceps, and core muscles. Additionally, it also strengthens the forearms and shoulders while engaging the quads, glutes, and hip flexors. Positive aesthetic changes: Doing this exercise regularly can improve posture by increasing shoulder flexibility and core strength. It can also help reduce arm fat by targeting multiple upper-body muscles. Benefits: The single-leg feet-elevated band-resisted pushup helps to build strength, balance, and stability in the upper body muscles while improving core strength and posture. It can also help to increase muscular endurance and reduce arm fat.

Instructions:

With the grace of a soaring eagle, lower yourself into the Single-Leg Feet-Elevated Band-Resisted Pushups and resist the temptation to let your shoulders pop forward.
When you reach the bottom of the rep, be sure to give your shoulder blades an extra squeeze together and downward like squeezing a fresh lime into a margarita glass – it's essential to the recipe.
Protect your lower back from arching by keeping those abdominals tight and your ribs pulled downward, as if you're trying to mold them together like a clay sculpture of Michelangelo’s David.
Finish with a flourish: spread those shoulder blades apart like the sun rising on a new day and make sure to keep those shoulders pulled down away from your ears – no one likes a permanently raised shoulder.
As you perform this exercise, remember that form is key: if your hips or spine start trying to rotate, it'll be as if they’re trying to do the Cha-Cha Slide and you’ll have to put a stop to it. Like a lighthouse, stay fixed in one place!

Equipment needed: To perform this exercise, you will need a resistance band and a sturdy surface to stand on. You may also choose to use an exercise mat for comfort. Make sure the resistance band is securely attached before starting the exercise.

Sports it carries over to, and other contexts in life where it's helpful: The single-leg feet-elevated band-resisted pushup is an effective exercise for athletes of any sport that requires upper body strength and improved balance. This exercise can also be beneficial for those who are looking to improve their core strength and posture in everyday life.

What is unique about this pushup? This exercise differs from regular pushups in that it requires you to use one leg for the majority of the movement. This requires increased balance, stability, and control over your body weight. Additionally, the elastic band adds resistance, which increases the intensity of the exercise and helps to build strength.

Tips and modifications: If you are new to this exercise, it is best to start with a light resistance band. As your strength, balance, and stability improve, you can increase the resistance by using a heavier band. You can also modify this exercise by doing a regular pushup instead of a single-leg feet-elevated band-resisted pushup. This will still provide excellent benefits to your upper body muscles and core.