Three-pronged push up is the classic exercise to engage your glutes while doing a standard push-up.
How to do a Three-Pronged Pushup:
Get in a normal push-up position. Raise one leg up into the air. Lower yourself down until your nose just barely touches the floor. Push off the floor until you’re at the starting position. Here you have two options. The first option is to continue to do push-ups until you reach fatigue. The second option is to decide how many push-ups you do before you switch and lift the other leg. Typically people choose to do five.
Muscle group worked:
Three-pronged push-up strengthens the chest muscles as well as the glute of the leg that is in the air.
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why a Three-Pronged Pushup works:
The key to the success of this exercise is the lifting of the leg. This engages the glute muscle while doing the push-ups.
Important!: Breathe out as you push off of the ground and breathe in as you lower yourself.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen. The