Push-up with Knee Drive

The Push-up with Knee Drive is a challenging compound exercise that targets multiple muscle groups simultaneously, making it an efficient and effective addition to your workout routine. This exercise primarily targets the muscles of the upper body, including the chest, shoulders, and triceps. Additionally, by incorporating a knee drive, it engages the core muscles, particularly the abdominal and hip flexor muscles. To perform the Push-up with Knee Drive, you start in a high plank position with your hands placed slightly wider than shoulder-width apart and your toes hip-width apart. Your body should form a straight line from your head to your heels. Bend your elbows and lower your chest towards the ground while maintaining a stable core and neutral spine. As you push back up to the starting position, bring one knee towards your chest, driving it in as close as possible. Alternate sides with each repetition, maintaining a controlled and balanced movement throughout the exercise. By combining the benefits of a traditional push-up with the added dynamic movement of the knee drive, this exercise not only strengthens the upper body muscles but also helps improve stability, balance, and coordination. It can be modified to suit various fitness levels by performing the push-up with knee drive from an elevated surface or by bending the knees while in the high plank position. Incorporating this exercise into your regular routine can contribute to overall upper body strength, core stability, and functional fitness.

Instructions

• Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
• Lower your body towards the floor by bending your elbows, while keeping your core engaged and your back straight.
• Push yourself back up to the starting position.
• Once in the starting position, bring your right knee towards your chest as you drive it forward.
• Extend your right leg back to the starting plank position.
• Repeat the push-up movement followed by driving your left knee towards your chest.
• Continue alternating knee drives for the desired number of repetitions or time.

Tips & Tricks

• Engage your core muscles throughout the entire exercise to maintain stability and support your body.
• Do not rush the movement. Focus on performing the push-up with control and proper form.
• Keep your elbows close to your body as you lower down into the push-up position.
• Exhale as you drive your knee towards your elbow, while maintaining a straight back.
• To increase the difficulty, try performing the exercise on an unstable surface like an exercise ball or a Bosu ball.
• Maintain a neutral spine position by avoiding excessive arching or rounding of the back.
• If you feel any discomfort or pain in your wrists, try using push-up handles or perform the exercise on your fists to alleviate stress on the wrists.
• Remember to breathe continuously throughout the exercise, inhaling on the way down and exhaling on the way up.
• Keep your shoulder blades down and back throughout the movement to maintain proper shoulder alignment.
• Always warm up before performing this exercise to prepare your muscles and joints for the workout.