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Suspension One Arm Leg Push-up

Suspension One Arm Leg Push-up

The Suspension One Arm Leg Push-up is an advanced exercise that targets multiple muscle groups in the upper body, core, and lower body. This dynamic movement challenges your strength, stability, and coordination simultaneously. By utilizing suspension straps or gymnastic rings, you can create an unstable environment that requires greater activation of your muscles to stabilize your body throughout the exercise. This exercise primarily targets the chest, shoulders, triceps, and core muscles. The single-arm aspect increases the challenge on your upper body muscles, as one arm works harder to support and push your body weight. Additionally, the involvement of your legs adds an extra factor of difficulty, engaging your glutes, hamstrings, and quadriceps, as well as demanding greater stability from your core muscles. Performing Suspension One Arm Leg Push-ups can help improve overall upper-body strength, enhance muscular endurance, and increase stability in your core and lower body. This exercise requires proper form and technique to maximize its effectiveness and minimize the risk of injury. When executed correctly, it can be a valuable addition to your workout routine, challenging your muscles in unique ways and promoting muscle growth and overall fitness. To ensure your safety and optimize your results, it's important to maintain proper alignment, engage your core muscles, and focus on controlling the movement throughout the exercise. Regularly incorporating this exercise into your workout routine, along with appropriate progression and variation, can help you reach your fitness goals and take your strength and stability to new heights.


  • Start by attaching the suspension trainer to an overhead anchor point.
  • Hold one handle of the suspension trainer with one hand.
  • Extend your arm fully and step back so that your body is at an angle.
  • Keep your feet shoulder-width apart, with one foot slightly lifted off the ground.
  • Lower your body by bending your elbow, keeping it close to your side.
  • As you lower yourself, extend your lifted leg straight out in front of you.
  • Go as low as you can, maintaining control and proper form.
  • Push through your palm and return to the starting position.
  • Repeat the exercise for the desired number of repetitions on one side.
  • Switch hands and repeat the exercise with your other arm.

Tips & Tricks

  • Ensure proper form and technique to prevent injuries and maximize results.
  • Incorporate core stabilization exercises in your routine to improve stability during the exercise.
  • Start with lower variations such as regular push-ups and progress to suspension one arm leg push-ups.
  • Focus on engaging the chest, triceps, and shoulders during the exercise.
  • Gradually increase the number of reps and sets to build strength and endurance.
  • Integrate a balanced workout program that includes other upper body and lower body exercises.
  • Maintain a consistent training schedule to track progress and improve over time.
  • Consume a nutritious diet with adequate protein to support muscle recovery and growth.
  • Stay hydrated before, during, and after your workout sessions.
  • Listen to your body and rest when needed to prevent overtraining and reduce the risk of injury.

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