One-leg QDR pushup

Muscles

• Middle deltoid
• Supraspinatus
• Anterior deltoid
• Pectoralis major (clavicular head)

Technique

1. Squat down and put your hands on the ground in front of you.
2. Lean forward to one side, turn your chest towards the middle and place the side of your trunk on your elbow.
3. Touch the ground with your head.
4. Lift the leg opposite to the side you went to, straighten it and push it towards your back.

Similar Exercises

• QDR pushup
• Side plank toe touch
• Weighted T-pushup
• Archer pushup
• T-pushup

Equipment

• Ground (hands or body)