Push Up With Alternating Leg Positions – What Is The Pelvis Doing?

Often when we are performing a push up the focus is on maintaining a neutral spine and having the exercise work our chest and triceps.  The same focus can be said when performing any type of plank or bracing movement.  From a technical point of view, often we forget to assess and review what the hips are doing throughout these movements.  In the video below we see osteopath Heath Williams of Principle Four Osteopathy perform a push up exercise with alternating leg positions.  This allows us to assess an review whether he is able to maintain a neutral spine and pelvis (straight spine and no rotation through the pelvis).  Essentially it is requiring him to brace and stabilise through the trunk whilst performing an upper body and lower body movement.  This is something that Gray Cook talks about often within his Functional Movement System, whereby the body needs to have a good level of proximal stability and control to function appropriately.

Next time you are performing a single leg plank hold or push up, try adding in some leg movements and having someone tape or assess you to determine if you are controlling your pelvis throughout these exercises.  If you find that you are moving around too much and that your pelvis tilts as a result of the exercise, then try regressing the exercise (perhaps less leg movement) and perform the exercise through the range of movement that allows for a stable pelvis before progressing it to further develop your ability to create proximal stability.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.