Modified Hindu Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width and feet hip-width apart.
2. Push your hips back and up toward the ceiling to form an inverted 'V' shape (similar to a Downward Dog).
3. Keep your arms and legs straight, with your head tucked between your shoulders and gaze toward your feet.

How to do it

1. Inhale as you bend your elbows and swoop your head and chest forward and down toward the floor in a circular arc.
2. As your chest passes between your hands, press through your palms to straighten your arms and lift your torso, coming into an upward-facing position with hips hovering just above the floor.
3. Exhale as you push your hips directly back and up to return to the starting inverted 'V' position.
4. Maintain a controlled, fluid tempo, taking approximately 3 seconds for the downward swoop and 1 second for the return.

Form checklist

• Keep your core braced throughout the movement to prevent your lower back from sagging.
• Ensure your elbows flare slightly outward but remain controlled during the swoop.
• Do not let your knees or hips touch the floor at the bottom of the movement.
• Maintain a smooth, continuous motion rather than stopping at each phase.

Pro tips

• Visualize sliding your body under a low fence to ensure you stay close to the ground during the transition.
• At the top of the press, actively push the floor away to engage the serratus anterior and stabilize the shoulder blades.
• Squeeze your glutes at the bottom of the swoop to provide extra support for your lumbar spine.

Make it harder

• Perform the 'Dive Bomber' variation by reversing the swoop path to return to the start instead of pushing the hips straight back.
• Elevate your feet on a bench or stable platform to increase the percentage of body weight shifted onto the shoulders and chest.

Frequently asked

What muscles does the modified hindu push-up work?

The modified hindu push-up primarily targets the deltoids, pectorals, and triceps, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

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

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

Is the modified hindu push-up good for beginners?

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

Related exercises

• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Plank Scapular Push UpBeginner · deltoids, pectorals, serratus anterior, and triceps
• Push-Up With TwistIntermediate · deltoids, pectorals, and triceps