Three point Push up

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Benefits:

• Core strength
• Balance
• Shoulder stability

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Cues:

• Start in a high push up position with the fingers spread wide with the index fingers pointed forward, the shoulders over the elbows over the wrists, the shoulders externally rotated and the legs hip distance
• Bring your legs out wide approximately mat distance apart
• Inhale and bring one leg about two inches off of the ground keeping the hips even
• For an increased challenge inhale and bring the opposite arm off of the floor keeping the shoulders square to the ground

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Common Errors:

• Hips are not square to the ground
• Shoulders are behind the elbows and the wrists

Modifications:

• The height that the foot is lifted off of the ground
• Can be done on the forearms
  
• Can be done from table top
  

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Cautions:

• Injuries
  • ​Shoulders
    
  • Back
    
  • Hips
    

Alternative Poses:

• High pushup
• Table Top
• Single leg sunbird

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Anatomy

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Strengthening:

• Triceps
• Deltoids
• Core
  
• Glutes
  
• Hamstrings
  

Three point push up - leg abduction and adduction

Cues:

• Start in a high push up position with the fingers spread wide with the index fingers pointed forward, the shoulders over the elbows over the wrists, the shoulders externally rotated and the legs hip distance
• Bring your legs out wide approximately mat distance apart
• Inhale and bring one leg about two inches off of the ground keeping the hips even
• On the next inhale bring the leg that is lifted off of the ground out from centre about two inches on an exhale bring in back in to centre

Three point push up - flexion and extension

Cues:

• Start in a high push up position with the fingers spread wide with the index fingers pointed forward, the shoulders over the elbows over the wrists, the shoulders externally rotated and the legs hip distance
• Bring your legs out wide approximately mat distance apart
• Inhale and bring one leg about two inches off of the ground keeping the hips even
• On the next inhale bring the leg that is lifted off of the ground up two inches on an exhale bring in back in to centre