Kneeling Modified Hindu Push-up

Perform a kneeling modified Hindu push-up to build upper body strength and mobility.

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

Free · iPhone only · Available on the App Store

Description

A Kneeling Modified Hindu Push-up is a variant of the traditional push-up where the individual starts in a kneeling position, then bends the elbows to lower the chest towards the ground, and finally pushes up while extending the spine.

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How to do Kneeling Modified Hindu Push-up

01
Setup
Begin on your hands and knees, with hands slightly wider than shoulder-width apart and fingers pointing forward. Position your knees directly under your hips, forming a straight line from your knees through your hips to your shoulders.
02
Setup
Elevate your hips towards the ceiling, creating an inverted V-shape with your body, similar to a downward dog pose, and relax your head between your arms.
03
Initiate the movement by bending your elbows and lowering your chest towards the floor, sweeping your body forward and down as if diving under a low fence. Inhale during this phase.
04
Continue to shift your weight forward, extending your spine, and pushing your chest up towards the ceiling, finishing with your hips lowered, shoulders pulled back, and head looking forward or slightly up.
05
Reverse the motion by pushing your hips back and up, bending your elbows, and returning smoothly to the inverted V-shape starting position. Exhale as you push back.

Tips

Focus on a fluid, continuous 'diving' and 'scooping' motion rather than distinct segments to maximize the dynamic stretch and spinal articulation.
Keep your elbows tracking relatively close to your body throughout the movement to effectively engage the triceps and protect your shoulder joints.
Maintain gentle core engagement, especially during the transition phases, to stabilize your torso and protect your lower back from excessive arching.

Common mistakes

Avoid letting your hips sag excessively in the bottom 'scoop' position; instead, maintain core engagement and a controlled arch in your lower back.
Do not rush the movement; focus on a controlled, smooth transition between phases to fully engage the target muscles and improve mobility.
Prevent your elbows from flaring out wide to the sides; keep them tucked closer to your body to optimize triceps and chest engagement and reduce shoulder strain.

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Questions

Is Kneeling Modified Hindu Push-up good for beginners?

Kneeling Modified Hindu Push-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Kneeling Modified Hindu Push-up?

You need Body weight to perform Kneeling Modified Hindu Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Kneeling Modified Hindu Push-up?

Focus on a fluid, continuous 'diving' and 'scooping' motion rather than distinct segments to maximize the dynamic stretch and spinal articulation. Keep your elbows tracking relatively close to your body throughout the movement to effectively engage the triceps and protect your shoulder joints. Maintain gentle core engagement, especially during the transition phases, to stabilize your torso and protect your lower back from excessive arching.

What are common mistakes when doing Kneeling Modified Hindu Push-up?

Avoid letting your hips sag excessively in the bottom 'scoop' position; instead, maintain core engagement and a controlled arch in your lower back. Do not rush the movement; focus on a controlled, smooth transition between phases to fully engage the target muscles and improve mobility. Prevent your elbows from flaring out wide to the sides; keep them tucked closer to your body to optimize triceps and chest engagement and reduce shoulder strain.