This exercise involves starting in a kneeling position and performing a push-up by lowering your body towards the ground and then pushing back up. It is a modified version of a traditional push-up that is easier on the wrists and shoulders.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves agility and footwork
- Increases speed and reaction time
- Enhances coordination and balance
- Develops cardiovascular endurance
- Targets multiple muscle groups including legs, core, and upper body
- Can be modified for different skill levels and sports
- Provides a fun and challenging workout
How to perform
- Start by getting down on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Extend your legs behind you, so that you are in a plank position with your body in a straight line from your head to your heels.
- Lower your body towards the ground by bending your elbows, keeping your body in a straight line.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Shoulder
Primary
Triceps
Primary
Abs
Secondary
Lower Back
Secondary