Kneeling Modified Hindu Push-Up

Muscles worked

Setup

1. Start on all fours with your hands slightly wider than shoulder-width apart and knees resting on the floor.
2. Push your hips back toward your heels while keeping your arms fully extended, creating a 'V' shape with your torso and thighs.
3. Engage your core and look at the space between your hands to prepare for the movement.

How to do it

1. Inhale as you lower your chest toward the floor by bending your elbows, 'scooping' your body forward and down as if sliding under a low bar.
2. As your chest passes between your hands, exhale and press your torso upward, extending your arms and arching your back into a modified cobra position while keeping your knees on the floor.
3. Push your hips back to the starting position in a smooth, controlled motion to complete the rep.
4. Maintain a fluid, rhythmic tempo, focusing on the transition from the low scoop to the upward press.

Form checklist

• Keep your elbows tucked at a 45-degree angle rather than flaring them out to the sides.
• Ensure your chest comes as close to the floor as possible during the scooping phase.
• Keep your shoulders pulled down and away from your ears throughout the entire movement.
• Maintain a tight core to prevent excessive arching or sagging in the lower back.
• Distribute your weight evenly through your palms and fingers.

Pro tips

• Focus on the 'swoop' transition; the closer your chest stays to the floor during the forward phase, the more tension you place on the anterior deltoids.
• Imagine you are pushing the floor away from you at the top of the movement to maximize serratus anterior and tricep activation.

Make it harder

• Pause for two seconds at the lowest point of the scoop before pressing upward to increase time under tension.
• Transition to a full Hindu Push-up by lifting your knees off the floor and starting from a Downward Dog position.

Frequently asked

What muscles does the kneeling modified hindu push-up work?

The kneeling modified hindu push-up primarily targets the pectorals and triceps, and also works the abs, deltoids, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kneeling modified hindu push-up?

The kneeling modified hindu push-up requires no equipment — just your body weight.

Is the kneeling modified hindu push-up good for beginners?

The kneeling modified hindu push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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