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Also known as: Gecko pushup.

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Technique

  1. Start a Plank position: palms on the floor shoulder width apart, directly below your shoulders, legs straight, Abs engaged.
  2. Raise one leg and then slowly lower yourself down.
  3. Pause and then smoothly raise yourself back to the starting position.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Pectoralis major (sternal head)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Elbowextension
Shoulderhorizontal adductionflexion forward
trains stretches

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Progressions

e184

Spiderman pushup

Novice
w01q

Single leg burpee

Novice
e0sk

Staggered pushup

Novice
e0sl

Side-staggered pushup

Novice
e0wt

Knee archer pushup

Novice
e0p5

Archer pushup

Intermediate
e0zq

Knee diamond pushup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.