Box leg push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Box leg push up )

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Name of exercise  AROM shld push-up w/stool
Other names of exercise Box leg push up
Description of exercise Box leg push up is a variation of the traditional push up exercise that targets the chest, shoulders, triceps, and core muscles. In this exercise, the feet are elevated on a box or any elevated surface, while the hands are placed on the ground in a push up position. The body is then lowered towards the ground by bending the elbows, and then pushed back up to the starting position. This variation increases the difficulty of the push up, as it requires more strength and stability from the upper body and core muscles. It also allows for a deeper range of motion, making it a challenging and effective exercise for building upper body strength and muscle endurance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Position legs on chair or stool with arms on floor, elbows straight as shown.
  • Slowly lower body to floor and return to starting position.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Shoulder
    Type of Muscles Pectoral , Abdominal, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved core stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment
  • Helps improve balance and coordination
  • Builds endurance and muscular endurance
  • Can be used for both strength and cardio training
  • Can help prevent injuries by strengthening supporting muscles
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Box leg push ups should be avoided if you have any injuries or pain in your wrists, shoulders, or chest. This exercise puts a lot of strain on these areas and can worsen existing injuries. It is also not recommended for those with weak or unstable shoulders, as it can lead to further damage. If you are pregnant or have recently given birth, it is best to avoid this exercise as it can put pressure on your abdominal muscles. Additionally, if you are new to exercising or have not built up enough strength, it is best to avoid box leg push ups as they require a high level of upper body strength and stability. It is always important to listen to your body and consult with a medical professional before attempting any new exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form throughout the entire exercise
  • Keep your core engaged and back straight
  • Do not lock your elbows
  • Place your hands shoulder-width apart on the box
  • Keep your feet hip-width apart
  • Avoid arching your back
  • Do not let your head drop or look up
  • Breathe properly and consistently
  • Start with a lower box and gradually increase the height for more challenge

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • knee pain
  • hip pain
  • shoulder pain
  • joint stiffness
  • muscle weakness
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • stroke recovery
  • spinal cord injury
  • post-surgery rehabilitation

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    Frequently asked questions

     

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