Kneeling Modified Hindu Push-up (male) – Video Exercise Guide & Tips

Kneeling Modified Hindu Push-up (male) - Video Exercise Guide & Tips

Are you looking for a challenging exercise that targets your upper body and core? Look no further than the kneeling modified Hindu push-up.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique to perform this exercise effectively.

You'll also discover advanced variations to push yourself further and common mistakes to avoid.

With our tips, you'll be able to easily incorporate the kneeling modified Hindu push-up into your workout routine for maximum results.

Key Takeaways

  • Kneeling modified Hindu push-up increases upper body strength and stability
  • It engages multiple muscle groups for a comprehensive workout
  • Proper form and technique include maintaining a straight line from head to knees and engaging core muscles
  • Beginners can modify the exercise by using an elevated surface or resistance band, decreasing range of motion, or performing against a wall for added stability.

Benefits of the Kneeling Modified Hindu Push-up

You will experience increased upper body strength and flexibility with the Kneeling Modified Hindu Push-up. This exercise offers numerous advantages and effects that can greatly enhance your overall fitness.

Firstly, the Kneeling Modified Hindu Push-up targets multiple muscle groups in the upper body, including the chest, shoulders, triceps, and core. By engaging these muscles simultaneously, you can expect to see improvements in both strength and definition.

Additionally, this exercise promotes increased flexibility in the shoulders and spine, as it involves a deep stretch in the downward phase of the movement. This can be particularly beneficial for individuals who spend long periods sitting or have tightness in these areas.

Furthermore, the Kneeling Modified Hindu Push-up helps to improve posture by strengthening the muscles that support the spine. This can lead to a more upright and confident stance.

Proper Form and Technique for the Exercise

To perform the Kneeling Modified Hindu Push-up with proper form and technique, start by positioning yourself in a kneeling position. Follow these steps to ensure you're performing the exercise correctly:

  1. Modifications for beginners:
  • If you find it difficult to perform the full push-up, start by performing the movement with your knees on the ground.
  • Gradually increase the difficulty by lifting your knees off the ground and performing the exercise in a full push-up position.
  1. Maintain proper breathing techniques during the exercise:
  • Inhale as you lower your body towards the ground.
  • Exhale as you push your body back up to the starting position.
  • Focus on deep, controlled breaths to help engage your core and maintain stability throughout the movement.
  1. Keep your core engaged throughout the exercise by tightening your abdominal muscles.
  2. Maintain a straight line from your head to your knees, avoiding any sagging or arching of the back.

By following these guidelines, you can ensure that you're performing the Kneeling Modified Hindu Push-up with proper form and technique.

Now, let's explore some advanced variations to challenge yourself and further enhance your strength and flexibility.

Advanced Variations to Challenge Yourself

To challenge yourself and enhance your strength and flexibility even further, incorporate advanced variations into your Kneeling Modified Hindu Push-up routine.

These advanced modifications will help you increase the difficulty of the exercise and take your fitness to the next level.

One advanced modification you can try is the Extended Arm Hindu Push-up. Start in the kneeling position with your hands placed wider than shoulder-width apart. As you lower your body down, extend one arm out to the side, keeping it parallel to the ground. Push back up and repeat on the other side. This variation engages your core and challenges your stability.

Another advanced modification is the Single-leg Hindu Push-up. Begin in the kneeling position and extend one leg straight out behind you. As you lower your body down, keep your leg lifted off the ground. This variation targets your upper body strength and balance.

Lastly, you can attempt the Plyo Hindu Push-up, which adds an explosive element to the exercise. Start in the kneeling position and then quickly push off the ground, allowing your hands to leave the floor. Land softly and immediately go into the next repetition. This modification improves power and coordination.

Incorporating these advanced variations into your Kneeling Modified Hindu Push-up routine will challenge your muscles in new ways and help you continue progressing in your fitness journey. Remember to always prioritize proper form and technique to prevent injury.

Common Mistakes to Avoid While Performing the Exercise

Avoid these common mistakes when performing the Kneeling Modified Hindu Push-up:

  1. Drooping your hips: One of the most common mistakes is allowing your hips to sag during the movement. This not only puts unnecessary strain on your lower back, but it also takes away from the effectiveness of the exercise. Keep your core engaged and maintain a straight line from your head to your knees throughout the entire movement.
  2. Rushing the movement: Another mistake to avoid is rushing through the exercise. The Kneeling Modified Hindu Push-up is meant to be done slowly and controlled. Take your time and focus on the quality of each repetition, rather than trying to complete as many as possible.
  3. Incorrect hand placement: Placing your hands too far forward or too close together can lead to improper alignment and put unnecessary stress on your wrists and shoulders. Make sure your hands are directly under your shoulders and shoulder-width apart to maintain proper form.
  4. Lack of full range of motion: Lastly, make sure you're going through the full range of motion during the exercise. Lower your chest as close to the ground as possible, and then push back up to the starting position. Avoid cutting the movement short, as this can limit the benefits of the exercise.

Tips for Incorporating the Kneeling Modified Hindu Push-Up Into Your Workout Routine

To maximize the benefits of the Kneeling Modified Hindu Push-up and incorporate it into your workout routine effectively, consider these tips.

First and foremost, prioritize injury prevention by ensuring proper form and technique. This exercise can put strain on your wrists and shoulders, so it's important to keep them aligned and avoid excessive pressure. Engage your core muscles throughout the movement to provide stability and protect your lower back.

Secondly, focus on muscle activation by consciously contracting the target muscles. As you lower your body towards the ground, actively engage your chest, triceps, and shoulders. This will ensure that these muscles are being effectively targeted and strengthened.

Additionally, consider incorporating the Kneeling Modified Hindu Push-up as part of a well-rounded workout routine. It can be a great addition to upper body strength training or a bodyweight workout. However, make sure to balance it with exercises that target other muscle groups and incorporate cardiovascular activities for a comprehensive workout.

Lastly, listen to your body and progress at your own pace. Start with a modified version of the exercise if needed and gradually increase the difficulty as you become more comfortable and stronger. Remember to warm up before performing the Kneeling Modified Hindu Push-up and cool down afterwards to prevent muscle soreness and promote recovery.

Frequently Asked Questions

How Many Calories Does the Kneeling Modified Hindu Push-Up Burn?

The kneeling modified Hindu push-up is a great exercise for burning calories. By utilizing the optimal technique, you can maximize the calorie burn.

For beginners, variations such as using knee support or decreasing the range of motion can be helpful. As you progress, you can challenge yourself with advanced variations like adding a clap or elevating your feet.

Remember to always listen to your body and adjust the intensity accordingly.

Can I Do the Kneeling Modified Hindu Push-Up if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to modify the kneeling modified Hindu push-up to avoid further damage. Instead of going all the way down, only go as far as your shoulder allows without pain. This will still engage your core and upper body muscles.

The kneeling modified Hindu push-up has many benefits, such as strengthening your chest, shoulders, and triceps. However, consult with a healthcare professional or a certified trainer for personalized guidance.

Is It Necessary to Warm up Before Performing the Kneeling Modified Hindu Push-Up?

Before performing the kneeling modified Hindu push-up, it's necessary for you to warm up. Warming up helps to increase blood flow to your muscles, making them more flexible and ready for exercise. It also reduces the risk of injury.

If you have shoulder injury concerns, consider alternative exercises that are less demanding on the shoulders, such as modified push-ups or shoulder stretches. Always listen to your body and consult with a professional if needed.

How Long Should I Rest Between Sets of the Kneeling Modified Hindu Push-Up?

To ensure optimal results and prevent injury, it's important to know how long to rest between sets of the kneeling modified Hindu push-up. Rest duration depends on various factors, such as your fitness level and goals.

Generally, a rest period of 30-60 seconds between sets is recommended. This allows your muscles to recover partially while maintaining the intensity of the exercise.

Remember to maintain proper form throughout the exercise to maximize its benefits and minimize the risk of injury.

Can the Kneeling Modified Hindu Push-Up Help Improve My Posture?

The kneeling modified Hindu push-up can definitely help improve your posture. By incorporating this exercise into your daily routine, you can strengthen your core and back muscles, which are essential for maintaining good posture.

To perform this exercise correctly, start in a kneeling position with your hands on the ground in front of you. Lower your upper body down while keeping your hips and core engaged. Focus on maintaining a straight spine throughout the movement.


Incorporating the kneeling modified Hindu push-up into your workout routine can provide numerous benefits. This exercise can help increase upper body strength, improve flexibility, and enhance core stability. To maximize the effectiveness of this exercise, it is important to maintain proper form and technique. Challenging yourself with advanced variations can also help you progress and continue to see results. It is important to avoid common mistakes to prevent injury and make the most out of your workouts. Start incorporating this exercise into your routine today and experience the benefits for yourself.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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