How to do Pushups on Knees?
Alright, let's break this down. As a seasoned professional, you're looking for a quick refresher on knee pushups. No problem. Here's a concise guide to help you refine your form and ensure you're getting the most out of this modification:
- Get into Position: Start on your knees with your hands slightly wider than shoulder-width apart, fingers pointing forward. Your body should form a straight line from your head to your knees.
- Engage Your Core: This is crucial. Maintain a tight core throughout the entire movement. Think about drawing your belly button towards your spine. This helps keep your spine in a neutral position, preventing lower back strain.
- Lower Yourself Down: Slowly bend your elbows and lower your chest towards the floor. Keep your elbows tucked in at a 45-degree angle to your body.
- Push Back Up: Straighten your elbows and push yourself back up to the starting position. Remember to actively engage your lower abdominal muscles as you straighten your elbows and push up to maintain that neutral spine.
- Repeat: Perform the desired number of repetitions, maintaining proper form throughout.
Key Points to Remember:
- Core Engagement: A strong core is the foundation for a good knee pushup. Focus on keeping your abs tight.
- Spine Alignment: Aim for a straight line from your head to your knees. Avoid sagging your hips or arching your back. This is critical.
- Elbow Position: Keep your elbows tucked in at a 45-degree angle. This puts less stress on your shoulder joints.
- Controlled Movement: Move slowly and deliberately, both on the way down and on the way up.
Common Mistakes to Avoid:
- Sagging Hips: This puts strain on your lower back. Focus on keeping your core engaged.
- Arching Back: Similar to sagging hips, an arched back puts strain on the spine. Maintain a neutral spine.
- Flaring Elbows: This can put unnecessary stress on your shoulder joints. Keep your elbows tucked in.
In summary, focusing on core engagement and maintaining a neutral spine are the keys to a successful knee pushup.
Category: Exercise Technique
