Hindu Push-Ups

Muscles worked: Back & Core, Chest, Triceps, Legs · Also: Glutes & Hips, Calves, Shoulders

Hindu Push-Ups are a flowing push-up variation borrowed from traditional Indian wrestling training: you sweep from a downward-dog-like position down and forward into an upward arch, then reverse the path.

The movement is a smooth wave, not a straight up-and-down press: hips rise, chest sweeps low and forward, then the chest lifts. Move slowly and breathe with the wave, and keep the range comfortable for your shoulders and back.

How to do it

1. Start in a downward-dog-like position with your hips high and your hands and feet on the floor.
2. Sweep your hips down and your chest forward and low, as if diving under a low bar.
3. Let your chest lift into an upward arch at the end of the sweep.
4. Reverse the path back to the starting position.
5. Move slowly and breathe with the wave, keeping the range comfortable for your shoulders and back.

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.