Push Up with Knee Drive 101 Video Tutorial
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Overview
The "Push Up with Knee Drive" is a dynamic bodyweight exercise primarily targeting the chest while also engaging the abs, shoulders, and triceps as secondary muscle groups. This exercise begins in a standard push-up position, where the individual lowers their body towards the ground and then, as they push back up, drives one knee towards the chest. This movement not only enhances upper body strength but also incorporates core stability and coordination, making it an effective full-body workout option suitable for various fitness levels. No equipment is needed, making it accessible for home or gym workouts.
How to Perform
Begin by getting into a quadruped stance on the floor, ensuring your hands are positioned directly beneath your shoulders, with your toes curled under and knees aligned under your hips.
Straighten one leg at a time, transitioning into a push-up position where your legs are extended, elbows locked, and your head is in a neutral alignment, gazing downward.
Gradually lower your body towards the floor by retracting your shoulder blades and bending your elbows, keeping your core engaged throughout the movement.
Lower yourself until your upper arms reach a parallel position with the ground or until your chest lightly touches the floor.
Press your palms firmly into the ground as you push your body back up to the starting position by straightening your elbows.
As you rise, bring one knee towards your chest, engaging your core for stability.
Lower your leg back to the starting position and repeat the knee drive on the opposite side.
Continue alternating sides for the desired number of repetitions, ensuring you maintain proper form and control throughout the exercise for maximum effectiveness and safety.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
How Not to Perform
When in the bottom position, your arms should form a straight line, similar to an arrow, rather than resembling a "T" shape.
Maintain a straight spine throughout the exercise; envision the push-up as a dynamic plank to ensure stability.
Engage your glutes and tighten your abdominal muscles before you start lowering your body to keep your ribcage aligned.
Keep your chin tucked and avoid looking forward; your gaze should be directed downwards.
As you perform the movement, focus on the sensation of trying to bring your thumbs together, which will enhance your pectoral activation.
Prevent your head from leaning forward; ensure that your chest and nose make contact with the ground simultaneously.
Imagine pushing yourself away from the floor as far as possible during the upward phase of the exercise.
At the top of each repetition, push firmly through your palms to the floor, allowing your shoulder blades to move freely around your ribcage.
Many individuals don’t complete the full range of motion, so be mindful to finish each repetition properly to reap the maximum benefits of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
