{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Three-Point Push-Up",
      "kind": "common"
    },
    {
      "text": "One-Leg Push-Up",
      "kind": "common"
    },
    {
      "text": "One-Legged Push-Up",
      "kind": "common"
    },
    {
      "text": "Shoulder width three-point push-up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "anti-rotation",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1209"
  },
  "id": "oec:single-leg-push-up",
  "instructions": {
    "setup": [
      "Assume a standard high plank position with your hands placed directly under or slightly wider than your shoulders and your fingers spread.",
      "Position your feet hip-width apart and establish a rigid line from your head to your heels.",
      "Lift one foot several inches off the floor while keeping that leg straight, toes pointed toward the floor, and hips level."
    ],
    "steps": [
      "Inhale and lower your chest toward the floor by bending your elbows back at roughly a 45-degree angle to your torso.",
      "Descend until your chest is just above the floor while resisting any twisting or dipping of the hips.",
      "Exhale and press through your palms to return to the starting plank position with full elbow extension.",
      "Complete the desired repetitions, then switch legs."
    ],
    "breathing": "Inhale smoothly as you lower your body and exhale forcefully as you press back up.",
    "cues": [
      "Keep hips square to the floor",
      "Glute tight on the elevated leg",
      "Push the floor away at the top"
    ],
    "common_faults": [
      {
        "fault": "Rotating the hips toward the elevated leg.",
        "correction": "Squeeze your core and keep both hip bones facing directly down toward the floor throughout the movement."
      },
      {
        "fault": "Lifting the raised leg too high and arching the lower back.",
        "correction": "Only raise the foot a few inches off the floor, engaging the glute without extending the lumbar spine."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain core tension to protect the lower back from hyperextension under rotational torque."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Single-Leg Push-Up",
  "previous_ids": [
    "oec:shoulder-width-three-point-push-up"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shoulder width three-point push-up",
        "url": "https://wger.de/en/exercise/1209/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "lxmx"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:push-up"
    },
    {
      "type": "progression-of",
      "target": "oec:push-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "single-leg",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A push-up variation performed with one foot elevated off the floor to challenge core stability and anti-rotation."
}