Lateral Walk Push-up

The Lateral Walk Push-up is a dynamic exercise that combines elements of both upper and lower body movements. It is a great exercise to engage multiple muscle groups and work on your strength, stability, and coordination. This exercise primarily targets the chest, shoulders, triceps, and core muscles. To perform the Lateral Walk Push-up, start in a push-up position with your hands positioned slightly wider than shoulder-width apart. Engage your core and keep your body in a straight line from head to toe. Lower your chest towards the ground by bending your elbows, maintaining control and keeping your upper body stable. Once you are at the bottom of the push-up, push through your hands to return to the starting position. Here comes the "lateral walk" component - instead of staying in the same spot, take a small step to the side with one hand and foot, then bring the other hand and foot to meet them, effectively moving sideways. Repeat the push-up, and after returning to the starting position, take another lateral step to the opposite side. Continue alternating between the push-up and lateral steps for the desired number of repetitions or time. Remember to maintain proper form throughout the exercise. Keep your core engaged, avoid sagging your hips, and focus on a controlled and fluid movement. This exercise can be modified to suit different fitness levels by performing the push-ups from your knees or elevating your hands on an elevated surface. Incorporating the Lateral Walk Push-up into your workout routine can help improve upper body and core strength, enhance stability, and challenge your coordination and balance. Add this exercise to your regimen for a fresh and effective way to target multiple muscle groups simultaneously.

Instructions

• Start in a push-up position with your hands directly under your shoulders and your feet shoulder-width apart.
• Engage your core and maintain a straight line from your head to your heels.
• Take a step to the right with your right hand and your right foot, moving laterally.
• Follow with your left hand and left foot, ending up in a wider push-up position.
• Perform a push-up by bending your elbows and lowering your chest towards the ground while keeping your body straight.
• Push yourself back up to the starting position.
• Take a step to the left with your left hand and your left foot, moving laterally.
• Follow with your right hand and right foot, ending up in the starting push-up position.
• Repeat the lateral walk push-up for the desired number of repetitions or time period.

Tips & Tricks

• Incorporate lateral walks into your warm-up routine to activate the muscles of the lower body and prepare for the exercise.
• Focus on maintaining a straight line from head to toe throughout the push-up and lateral walk.
• Engage your core muscles by pulling your belly button in towards your spine during the entire exercise.
• To increase the challenge, add resistance by wearing a weighted vest or placing a resistance band around your wrists.
• Control your movements and avoid rushing through the exercise to ensure proper form and muscle activation.
• Maintain a consistent breathing pattern throughout the exercise, exhaling as you push up and inhaling as you move laterally.
• Add variety by alternating the direction of the lateral walk on each repetition.
• Ensure proper wrist alignment by keeping them directly under your shoulders during the push-up.
• To challenge your stability, perform the lateral walk push-up on an unstable surface like a balance board.
• Stay hydrated before, during, and after the exercise to maintain optimal performance and aid in muscle recovery.