Learn how to do hanging leg raises with perfect form, avoid common mistakes, and discover the best hanging leg raise variations to build a stronger core, improve grip strength, and develop exceptional body control.

Hanging leg raises are one of the most effective bodyweight core exercises for developing the lower abdominals, hip flexors, and grip strength. Whether you are training for calisthenics, military fitness, gymnastics, or athletic performance, mastering hanging leg raises is essential.

What Are Hanging Leg Raises?

A hanging leg raise is a bodyweight exercise performed while hanging from a pull-up bar, where you raise your straight legs until they are parallel to the floor or higher while keeping your body under control.

Hanging leg raises are considered one of the best core exercises because they challenge the abdominals through a large range of motion while requiring significant grip strength and shoulder stability.

Hanging leg raises are commonly used in:

• Calisthenics training
• Gymnastics programs
• Military fitness preparation
• Core strengthening routines

Unlike floor-based abdominal exercises, hanging leg raises train the core while your body resists swinging, making them highly functional.

Benefits of Hanging Leg Raises

Hanging leg raises are one of the most effective exercises for building functional core strength.

Benefits include:

• Builds powerful lower abdominal muscles
• Improves grip strength
• Strengthens the hip flexors
• Enhances shoulder stability
• Develops body control
• Improves performance in advanced calisthenics skills

Few bodyweight exercises develop core strength as effectively as hanging leg raises.

Muscles Worked in Hanging Leg Raises

Hanging leg raises activate several muscles throughout the body simultaneously.

Primary Muscles

• Rectus Abdominis
• Hip Flexors

Secondary Muscles

• Transverse Abdominis
• Internal and External Obliques
• Forearms and Grip Muscles
• Latissimus Dorsi
• Anterior Deltoids
• Serratus Anterior

Because of this muscle activation, hanging leg raises are one of the best exercises for building a strong and stable core.

How to Do Hanging Leg Raises (Step-by-Step)

Step 1: Grip the Pull-Up Bar

Grab the pull-up bar with:

• Hands approximately shoulder-width apart
• Palms facing away from you
• A firm, secure grip

Tip: Use an active hang by pulling your shoulders slightly down instead of relaxing completely.

Step 2: Start in an Active Hang

Begin with:

• Arms fully extended
• Legs together
• Core engaged
• Body completely still

Avoid swinging before beginning the movement.

Step 3: Raise Your Legs

Keeping your legs as straight as possible, lift them in front of your body.

Focus on:

• Using your abdominal muscles
• Keeping your knees extended
• Moving slowly and under control

Raise your legs until they reach at least parallel to the floor.

Step 4: Pause at the Top

At the highest position:

• Briefly squeeze your abdominal muscles
• Keep your body stable
• Avoid swinging backward

Maintain full control before lowering.

Step 5: Lower With Control

Slowly lower your legs back to the starting position.

Return to a stable active hang before beginning the next repetition.

Hanging Leg Raise Form Checklist

Use this quick checklist to ensure perfect hanging leg raise form.

• Start from an active hang
• Keep your legs together
• Raise your legs using your core
• Minimize swinging
• Control every repetition

Perfect form builds stronger abs and better body control.

Common Hanging Leg Raise Mistakes

Swinging the Body

Problem: Momentum reduces core activation.

Fix: Pause between repetitions until your body becomes still.

Bending the Knees Excessively

Problem: Makes the exercise easier and reduces abdominal demand.

Fix: Keep your legs as straight as your mobility allows.

Using Momentum

Problem: Transfers the workload away from the core.

Fix: Lift and lower your legs under complete control.

Lowering Too Quickly

Problem: Reduces time under tension.

Fix: Lower your legs slowly over two to three seconds.

Shrugging the Shoulders

Problem: Places unnecessary stress on the neck and shoulders.

Fix: Keep your shoulders active by pulling them slightly downward throughout the exercise.

Controlled repetitions always build more strength than fast ones.

Hanging Leg Raise Variations

Once you master the basic hanging leg raise, different variations can help increase strength and develop advanced core control.

Hanging Knee Raises

The easiest progression.

How to Do Hanging Knee Raises

• Bend your knees
• Raise them toward your chest
• Lower under control

This variation builds the foundational strength needed for straight-leg raises.

Alternating Hanging Leg Raises

Improves coordination and unilateral strength.

How to Do Alternating Hanging Leg Raises

• Raise one straight leg at a time
• Alternate sides
• Minimize body movement

This variation develops better balance and control.

Toes-to-Bar

An advanced progression.

How to Do Toes-to-Bar

• Raise your straight legs until your toes touch the pull-up bar
• Keep the movement controlled
• Lower slowly

This variation requires exceptional core strength and flexibility.

L-Sit Leg Raises

Develops static and dynamic core strength.

How to Do L-Sit Leg Raises

• Hold an L-sit position while hanging
• Perform small controlled leg raises
• Maintain full-body tension

This variation significantly increases core and hip flexor demand.

Final Thoughts

Hanging leg raises are one of the most effective bodyweight core exercises you can master.

They build:

• Core strength
• Lower abdominal development
• Grip strength
• Hip flexor strength
• Functional body control

Progress may feel challenging at first because hanging leg raises demand strength, coordination, and stability simultaneously. However, with consistent training and proper technique, your core strength and athletic performance will steadily improve. Learn more about Core Workouts here.

Every controlled repetition builds a stronger foundation than a rushed set.

Focus on smooth movement, minimal swinging, and full-body tension.

A warrior controls every inch of every movement.

Essential Gear for Hanging Leg Raises

While hanging leg raises only require a pull-up bar, the right equipment can improve your grip, increase comfort, and help you progress toward more advanced hanging core exercises.

• Pull-Up Bar: The essential piece of equipment for hanging leg raises, providing a sturdy platform to build core strength, grip endurance, and full-body control.
• Wrist Wraps: Provide additional wrist support during hanging exercises, helping improve comfort and stability during longer training sessions.
• Resistance Bands: Excellent for assisted hanging exercises, improving grip endurance, and progressing toward hanging leg raises, toes-to-bar, and other advanced calisthenics skills.
• Exercise Mat: Cushions your landing area and provides a comfortable surface for warm-ups, mobility work, and core exercises before or after hanging leg raises.
• Lifting Straps: Help reduce grip fatigue during high-volume hanging training, allowing you to focus more on your core when appropriate.

Explore more equipment recommendations in our Equipment Guides to support your core strength and calisthenics training journey.

Hanging Leg Raise FAQ

Q1: Are hanging leg raises better than lying leg raises?
Yes. Hanging leg raises are generally more challenging because they require greater core activation, grip strength, and shoulder stability while eliminating support from the floor.

Q2: How many hanging leg raises should beginners do?
Most beginners should start with 6-10 controlled repetitions for 2-4 sets. If straight-leg raises are too difficult, begin with hanging knee raises.

Q3: Do hanging leg raises build visible abs?
Yes. Hanging leg raises strengthen the entire abdominal wall, particularly the lower portion of the rectus abdominis. Combined with proper nutrition and a healthy body fat percentage, they can help develop more defined abdominal muscles.

Learn how to do a dead bug with perfect form, avoid common mistakes, and discover the best dead bug variations to build a stronger core, improve stability, and enhance total-body coordination.

The dead bug is one of the most effective bodyweight core exercises for developing abdominal strength, spinal stability, and movement coordination. Whether you are training for military fitness, calisthenics, strength training, or injury prevention, mastering the dead bug is essential.

What Is a Dead Bug?

A dead bug is a bodyweight core exercise performed while lying on your back, where you simultaneously lower one arm and the opposite leg while keeping your lower back pressed firmly against the floor.

The dead bug is considered one of the best core stability exercises because it strengthens the deep abdominal muscles while teaching your body to resist unwanted spinal movement.

Dead bugs are commonly used in:

• Core strengthening programs
• Athletic performance training
• Rehabilitation and injury prevention
• Calisthenics and strength training

Unlike traditional abdominal exercises that emphasize spinal flexion, the dead bug focuses on anti-extension, making it highly effective for building a stable and resilient core.

Benefits of Dead Bugs

Dead bugs are one of the most effective exercises for developing functional core strength.

Benefits include:

• Strengthens the deep core muscles
• Improves spinal stability
• Enhances coordination and balance
• Helps reduce lower back discomfort
• Improves posture
• Requires no equipment

Few bodyweight exercises build core stability as effectively as the dead bug.

Muscles Worked in Dead Bugs

Dead bugs activate several muscles throughout the core and lower body.

Primary Muscles

• Transverse Abdominis
• Rectus Abdominis
• Internal and External Obliques

Secondary Muscles

• Hip Flexors
• Erector Spinae
• Serratus Anterior
• Quadriceps
• Shoulder Stabilizers

Because of this muscle activation, dead bugs are one of the best exercises for improving core endurance and movement control.

How to Do a Dead Bug (Step-by-Step)

Step 1: Lie on Your Back

Begin with:

• Knees bent to approximately 90 degrees
• Hips bent to 90 degrees
• Arms extended straight toward the ceiling
• Lower back pressed firmly into the floor
• Core engaged

Tip: Imagine pressing your belly button toward the floor throughout the exercise.

Step 2: Brace Your Core

Before moving:

• Tighten your abdominal muscles
• Maintain steady breathing
• Keep your lower back flat against the floor

Your spine should remain neutral throughout the movement.

Step 3: Extend Opposite Arm and Leg

Slowly lower one arm behind your head while simultaneously extending the opposite leg toward the floor.

Focus on:

• Moving both limbs at the same speed
• Keeping your lower back pressed into the floor
• Performing the movement slowly and under control

Only lower your leg as far as you can without lifting your lower back.

Step 4: Return to the Starting Position

Bring your arm and leg back to the starting position.

At this stage:

• Maintain full-body control
• Keep your core tight
• Avoid rushing the movement

Pause briefly before switching sides.

Step 5: Repeat on the Opposite Side

Lower the opposite arm and leg while maintaining the same controlled movement.

Continue alternating sides for the desired number of repetitions.

Dead Bug Form Checklist

Use this quick checklist to ensure perfect dead bug form.

• Keep your lower back pressed into the floor
• Move slowly and with control
• Keep your core fully engaged
• Coordinate opposite arm and leg movement
• Maintain steady breathing

Perfect form develops stronger core stability and better movement control.

Common Dead Bug Mistakes

Letting the Lower Back Arch

Problem: Reduces core activation and places stress on the spine.

Fix: Keep your lower back firmly pressed into the floor throughout every repetition.

Moving Too Quickly

Problem: Reduces stability and coordination.

Fix: Perform each repetition slowly and deliberately.

Lowering the Leg Too Far

Problem: Causes the lower back to lift off the floor.

Fix: Only extend your leg as far as you can while maintaining proper spinal position.

Holding Your Breath

Problem: Increases tension and reduces endurance.

Fix: Breathe naturally throughout each repetition.

Bending the Arms or Legs Excessively

Problem: Changes the intended movement pattern.

Fix: Keep your movements smooth while maintaining the recommended joint angles.

Controlled repetitions always beat fast repetitions.

Dead Bug Variations

Once you master the basic dead bug, different variations can help improve core strength and stability.

Bent-Knee Dead Bug

A beginner-friendly variation.

How to Do a Bent-Knee Dead Bug

• Lower only your arms while keeping both knees bent
• Alternate sides
• Focus on maintaining spinal stability

This variation reduces the difficulty while reinforcing proper technique.

Straight-Leg Dead Bug

Increases the challenge.

How to Do a Straight-Leg Dead Bug

• Keep both legs straight throughout the movement
• Alternate opposite arm and leg
• Maintain lower-back contact with the floor

This variation increases core demand.

Stability Ball Dead Bug

Improves coordination.

How to Do a Stability Ball Dead Bug

• Hold a stability ball between your hands and knees
• Extend the opposite arm and leg
• Maintain pressure on the ball throughout

This variation improves total-body coordination.

Resistance Band Dead Bug

An advanced progression.

How to Do a Resistance Band Dead Bug

• Attach a resistance band overhead
• Hold the band while performing the dead bug movement
• Maintain constant tension throughout

This variation increases upper-body and core engagement.

Final Thoughts

The dead bug is one of the most effective exercises you can master for developing a strong, stable core.

It builds:

• Core strength
• Spinal stability
• Coordination
• Balance
• Functional athletic control

Progress may seem gradual because the dead bug focuses on stability rather than heavy resistance. However, with consistent practice and proper form, your core strength, posture, and movement quality will steadily improve. Learn more about Core Workouts here.

A strong core is built through control, not speed.

Focus on smooth repetitions, steady breathing, and complete body control.

A warrior’s power begins with an unshakable foundation.

Essential Gear for Dead Bugs

Using the right equipment can make dead bug training more comfortable, effective, and easier to progress as your core strength and stability improve.

• Exercise Mat: The most essential piece of equipment for dead bugs. It provides a comfortable, cushioned surface that supports your back and elbows while performing the exercise on the floor.
• Resistance Bands: Perfect for resistance band dead bug variations, adding upper-body tension and increasing the challenge to your core stability.
• Stability Ball: Ideal for stability ball dead bug variations, helping improve coordination, balance, and total-body control.
• Foam Roller: Excellent for loosening tight hip flexors and improving mobility before core training, allowing for smoother and more controlled movement.
• Yoga Block: Useful for beginners learning proper core bracing by placing it between the hands and knees, encouraging better body awareness and control during the exercise.

Dead Bug FAQ

Q1: Is the dead bug good for beginners?
Yes. The dead bug is one of the safest and most effective beginner core exercises because it teaches spinal stability while strengthening the deep abdominal muscles.

Q2: How many dead bugs should I do?
Most beginners should perform 8-12 repetitions per side for 2-4 sets while maintaining perfect form.

Q3: Does the dead bug help reduce lower back pain?
Yes. When performed correctly, the dead bug strengthens the core muscles that stabilize the spine, which can help reduce lower back discomfort and improve posture. Always consult a healthcare professional if you have persistent or severe back pain.

Learn how to do a hollow hold with perfect form, avoid common mistakes, and discover the best hollow hold variations to build a stronger core and improve total-body control.

The hollow hold is one of the most effective bodyweight core exercises for developing abdominal strength, spinal stability, and body tension. Whether you are training for calisthenics, gymnastics, military fitness, or general athletic performance, mastering the hollow hold is essential.

What Is a Hollow Hold?

A hollow hold is an isometric core exercise where you lie on your back and hold your body in a curved “hollow” position with your lower back pressed firmly into the floor.

The hollow hold is considered one of the best core exercises because it teaches full-body tension while strengthening the muscles responsible for stabilizing the spine.

Hollow holds are commonly used in:

• Calisthenics training
• Gymnastics programs
• Military fitness preparation
• Core strengthening routines

Unlike traditional abdominal exercises that involve repeated movement, the hollow hold develops static strength and body control.

Benefits of Hollow Holds

Hollow holds are one of the most effective exercises for building functional core strength.

Benefits include:

• Builds a stronger core
• Improves body tension and control
• Enhances spinal stability
• Strengthens the hip flexors
• Improves performance in calisthenics skills
• Requires no equipment

Few exercises develop total-body core stability as effectively as the hollow hold.

Muscles Worked in Hollow Holds

Hollow holds activate several muscles throughout the body simultaneously.

Primary Muscles

• Rectus Abdominis
• Transverse Abdominis
• Hip Flexors

Secondary Muscles

• Internal Obliques
• External Obliques
• Quadriceps
• Serratus Anterior
• Lower Back Stabilizers

Because of this muscle activation, hollow holds are one of the best exercises for developing core endurance and body control.

How to Do a Hollow Hold (Step-by-Step)

Step 1: Lie Flat on Your Back

Begin with:

• Legs fully extended
• Arms extended overhead
• Lower back pressed firmly into the floor
• Core engaged

Tip: Flatten your lower back against the floor before lifting your arms or legs.

Step 2: Lift Your Shoulders

Raise your head and shoulder blades slightly off the floor.

Focus on:

• Looking toward your feet
• Keeping your neck neutral
• Maintaining lower-back contact with the floor

Avoid pulling your head forward.

Step 3: Lift Your Legs

Raise both legs a few inches off the floor.

Focus on:

• Keeping your legs straight
• Pointing your toes
• Maintaining full-body tension

Only lift your legs as low as you can while keeping your lower back flat.

Step 4: Reach Your Arms

Extend your arms overhead beside your ears or slightly forward if needed.

At this stage:

• Keep your core fully braced
• Maintain steady breathing
• Hold the position without losing form

Your body should resemble a shallow banana shape.

Step 5: Hold the Position

Maintain the hollow position for the desired duration.

Stay tight from your fingertips to your toes while keeping your lower back firmly pressed into the floor.

Hollow Hold Form Checklist

Use this quick checklist to ensure perfect hollow hold form.

• Keep your lower back pressed into the floor
• Maintain straight legs
• Keep your core fully engaged
• Breathe steadily throughout the hold
• Maintain full-body tension

Perfect form builds stronger abs and improves athletic performance.

Common Hollow Hold Mistakes

Letting the Lower Back Lift

Problem: Reduces core activation and places stress on the spine.

Fix: Press your lower back firmly into the floor before lifting your legs.

Raising the Legs Too Low

Problem: Causes your lower back to arch.

Fix: Lift your legs slightly higher until you can maintain proper positioning.

Holding Your Breath

Problem: Reduces endurance and stability.

Fix: Take slow, controlled breaths throughout the hold.

Relaxing the Core

Problem: Reduces muscle activation.

Fix: Brace your abs continuously from start to finish.

Looking Straight Up

Problem: Creates unnecessary neck tension.

Fix: Keep your eyes directed toward your feet while maintaining a neutral neck.

Quality holds always beat longer holds with poor form.

Hollow Hold Variations

Once you master the basic hollow hold, different variations can help build greater core strength and body control.

Tuck Hollow Hold

The easiest progression.

How to Do a Tuck Hollow Hold

• Bend your knees toward your chest
• Keep your lower back pressed into the floor
• Hold the position under control

This variation reduces the leverage and makes the exercise easier.

One-Leg Hollow Hold

Builds strength gradually.

How to Do a One-Leg Hollow Hold

• Extend one leg while keeping the other bent
• Alternate sides between sets
• Maintain full-body tension

This variation bridges the gap between tuck and full hollow holds.

Hollow Rocks

Adds movement to the exercise.

How to Do Hollow Rocks

• Hold the hollow position
• Rock gently forward and backward
• Maintain body tension throughout

This variation develops dynamic core control.

Weighted Hollow Hold

An advanced progression.

How to Do a Weighted Hollow Hold

• Hold a light weight plate or medicine ball overhead
• Maintain the hollow position
• Keep your lower back firmly against the floor

This variation significantly increases core demand.

Final Thoughts

The hollow hold is one of the most valuable core exercises you can master.

It builds:

• Core strength
• Body tension
• Spinal stability
• Hip flexor strength
• Functional athletic control

Progress may feel challenging because the hollow hold demands full-body engagement. However, with consistent practice and proper form, your core endurance, body control, and athletic performance will steadily improve. Learn more about Core Workouts here.

A shorter hold with perfect technique is always better than a longer hold with poor form.

Focus on quality holds, steady breathing, and complete body tension.

A warrior’s strength begins at the core.

Essential Gear for Hollow Holds

Using the right equipment can make hollow hold training more comfortable, effective, and easier to progress as your core strength and body control improve.

• Exercise Mat: The most essential piece of equipment for hollow holds. It provides a comfortable, cushioned surface that supports your back, elbows, and tailbone during floor-based core training.
• Resistance Bands: Perfect for assisted hollow hold progressions and mobility drills, helping beginners develop the strength needed for more advanced variations.
• Medicine Ball or Weight Plate: Ideal for weighted hollow hold variations, increasing the challenge and helping build greater core strength and stability.
• Foam Roller: Excellent for improving thoracic spine and hip flexor mobility before training, making it easier to maintain proper hollow body positioning.
• Yoga Block: Useful for beginner progressions and body awareness drills, helping reinforce proper positioning and full-body tension throughout the exercise.

Hollow Hold FAQ

Q1: Is the hollow hold good for beginners?
Yes. Beginners can start with easier variations such as the tuck hollow hold before progressing to the full version.

Q2: How long should I hold a hollow hold?
Most beginners should aim for 15–30 seconds per set. As your strength improves, work toward holding the position for 45–60 seconds with perfect form.

Q3: Does the hollow hold help with calisthenics?
Yes. The hollow hold is one of the most important foundational exercises for calisthenics skills such as pull-ups, handstands, front levers, muscle-ups, and planche progressions because it develops the body tension needed for advanced movements.

They primarily strengthen the chest, triceps, and shoulders while requiring your core to maintain a stable position from your head through your knees. Knee Push-Ups can be particularly useful for people who are not yet strong enough to perform controlled standard Push-Ups.

The key is to treat Knee Push-Ups as proper Push-Ups from the knees rather than simply dropping your knees from an unstable plank. Maintain a straight line from your head through your hips to your knees as you lower and press your body.

What Are Knee Push-Ups?

Knee Push-Ups are a modified bodyweight pressing exercise in which your hands and knees remain in contact with the floor.

You begin with your hands approximately shoulder-width apart or slightly wider and your knees resting on the floor. Your hips remain extended so your head, shoulders, torso, hips, and knees form a relatively straight line.

From this position, bend your elbows and lower your chest toward the floor. Then press through your hands until your arms return to extension.

Knee Push-Ups are commonly used in:

• Beginner strength training
• Push-Up progression programs
• Chest workouts
• Upper-body workouts
• Calisthenics training
• At-home workouts
• Bodyweight training
• High-repetition Push-Up workouts

They can help develop the pressing strength needed for harder Push-Up variations when combined with progressive training.

Benefits of Knee Push-Ups

Knee Push-Ups reduce the resistance of a standard Push-Up while preserving much of the basic pressing movement.

Benefits include:

• Strengthens the chest
• Develops the triceps
• Strengthens the front of the shoulders
• Builds foundational pushing strength
• Reinforces basic Push-Up mechanics
• Develops upper-body muscular endurance
• Provides an accessible Push-Up progression
• Requires minimal equipment
• Can help prepare for standard Push-Ups

As your strength improves, Knee Push-Ups can be combined with Incline Push-Ups, negatives, and full Push-Up practice to continue progressing.

Muscles Worked in Knee Push-Ups

Knee Push-Ups train many of the same upper-body muscles as standard Push-Ups, but with reduced overall resistance.

Primary Muscles

• Pectoralis Major
• Triceps Brachii
• Anterior Deltoids

Secondary Muscles

• Serratus Anterior
• Rotator Cuff Muscles
• Rectus Abdominis
• Obliques
• Forearms
• Gluteus Maximus
• Other Core Stabilizers

Because your knees support part of your bodyweight, the core and lower body are generally challenged less than during a standard Push-Up, but they still help maintain proper alignment.

How to Do Knee Push-Ups (Step-by-Step)

Step 1: Start on Your Hands and Knees

Keep your fingers comfortably spread and your palms firmly planted.

Step 2: Move Your Knees Back

Your knees become the lower contact point for the Push-Up.

Step 3: Establish Your Starting Position

Extend your arms and stabilize your body.

Keep your:

• Core braced
• Glutes controlled
• Hips extended
• Head relatively neutral
• Shoulders stable
• Hands firmly planted

Avoid allowing your hips to sag or bend backward.

Step 4: Begin Lowering

Bend your elbows and lower your entire upper body toward the floor.

Allow your elbows to travel backward and outward at a comfortable angle rather than flaring directly sideways.

Your shoulders, torso, and hips should descend together.

Step 5: Reach the Bottom Position

Continue lowering until your chest approaches the floor or until you reach the deepest comfortable range you can control.

Keep your:

• Core engaged
• Hips aligned
• Head relatively neutral
• Knees planted
• Shoulders controlled

Avoid reaching your head toward the floor to create the appearance of additional depth.

Step 6: Press Yourself Up

Push firmly through both palms and begin extending your elbows.

Raise your chest and hips together rather than pressing your upper body up while leaving your hips behind.

Continue until your arms return to extension.

Step 7: Reset and Repeat

Re-establish your body position at the top.

Maintain tension through your core and repeat the movement for your planned number of repetitions.

Stop the set when you can no longer maintain consistent technique.

Knee Push-Up Form Checklist

Use this checklist to maintain proper Knee Push-Up technique.

• Keep your hands approximately shoulder-width or slightly wider
• Position your knees far enough back to create a straight body line
• Keep your hips extended
• Brace your core
• Keep your head relatively neutral
• Maintain stable shoulders
• Keep your palms firmly planted
• Lower your chest toward the floor
• Avoid excessive elbow flare
• Move your torso and hips together
• Avoid sagging through the hips
• Use a comfortable range of motion
• Press evenly through both hands
• Extend your arms under control
• Maintain consistent technique throughout the set

Think of the movement as a standard Push-Up performed from your knees rather than a completely different pressing exercise.

Common Knee Push-Up Mistakes

Keeping the Hips Too Far Back

Problem: Leaving your hips behind your torso creates a bent body position and makes the exercise less similar to a standard Push-Up.

Fix: Move your knees backward and extend your hips until your head, torso, hips, and knees form a relatively straight line.

Letting the Hips Sag

Problem: Allowing your hips to drop while your chest remains high causes you to lose your stable body position.

Fix: Brace your core and keep your hips aligned with your torso throughout the repetition.

Flaring the Elbows Excessively

Problem: Pointing your elbows directly sideways can create an awkward pressing position.

Fix: Allow your elbows to move backward and outward at a comfortable angle.

Performing Partial Repetitions

Problem: Only slightly bending your elbows limits the range through which your pushing muscles work.

Fix: Lower your chest through the deepest comfortable range you can control while maintaining proper alignment.

Leading With the Head

Problem: Reaching your head toward the floor makes the repetition appear deeper without actually lowering your chest properly.

Fix: Keep your head relatively neutral and lower your chest toward the floor.

Raising the Chest Before the Hips

Problem: Pressing your upper body upward while leaving your hips low causes your body position to collapse.

Fix: Keep your torso and hips connected and raise them together.

Staying With Knee Push-Ups Without Progressing

Problem: Performing only increasingly large numbers of easy Knee Push-Ups may eventually provide limited progression toward harder Push-Ups.

Fix: Once your Knee Push-Ups become consistently easy, introduce harder variations such as lower Incline Push-Ups, controlled Push-Up negatives, or standard Push-Ups.

Knee Push-Up Progressions and Variations

Knee Push-Ups can be modified to match different strength levels or provide a pathway toward standard Push-Ups.

Incline Knee Push-Up

Elevating your hands while keeping your knees supported makes the movement easier.

How to Do Incline Knee Push-Ups

• Place your hands on a sturdy elevated surface.
• Position your knees on a comfortable surface behind you.
• Create a straight line from your head through your hips to your knees.
• Brace your core.
• Lower your chest toward the elevated surface.
• Press through your hands until your arms extend.
• Repeat while maintaining your body alignment.

Close-Grip Knee Push-Up

Bringing your hands closer together changes the pressing position and increases the relative involvement of the triceps.

How to Do Close-Grip Knee Push-Ups

• Begin in a proper Knee Push-Up position.
• Position your hands closer than shoulder-width apart.
• Brace your core and maintain hip extension.
• Bend your elbows while keeping them relatively close to your torso.
• Lower your chest toward your hands.
• Press through your palms until your arms extend.
• Repeat without allowing your hips to sag.

Wide-Grip Knee Push-Up

This variation uses a moderately wider hand position.

How to Do Wide-Grip Knee Push-Ups

• Begin on your hands and knees.
• Move your knees backward into the proper body position.
• Place your hands moderately wider than shoulder-width.
• Brace your core and maintain a straight line to your knees.
• Lower your chest toward the floor.
• Press evenly through both hands.
• Return to the starting position under control.

Avoid placing your hands excessively wide.

Slow-Tempo Knee Push-Up

Slowing the movement increases time under tension and encourages greater control.

How to Do Slow-Tempo Knee Push-Ups

• Establish a strong Knee Push-Up position.
• Brace your core and glutes.
• Lower your chest slowly for several seconds.
• Reach your deepest controlled position.
• Pause briefly near the bottom.
• Press yourself upward smoothly.
• Repeat while maintaining the same controlled tempo.

Negative Push-Up

Push-Up negatives are a useful progression toward full Push-Ups because you lower yourself from a standard plank position before using your knees to reset.

How to Do Negative Push-Ups

• Begin in a standard High Plank on your hands and toes.
• Brace your core and glutes.
• Slowly bend your elbows.
• Lower your entire body toward the floor under control.
• Place your knees down after completing the lowering phase.
• Return to the starting position safely.
• Reset in a full plank before beginning the next negative.

Final Thoughts

Knee Push-Ups are an effective beginner Push-Up variation for developing upper-body pressing strength while learning the fundamental mechanics of the movement.

They develop:

• Chest strength
• Triceps strength
• Shoulder strength
• Basic core stability
• Upper-body endurance
• Pressing technique
• Body-position control
• Foundational Push-Up strength

Keep your body aligned from your head through your hips to your knees, lower your chest through a controlled range, and press your torso and hips upward together.

As Knee Push-Ups become easier, continue progressing. Incline Push-Ups at progressively lower heights, Push-Up negatives, and full Push-Up attempts can help bridge the gap between modified and standard Push-Ups. Learn more about Push Workouts here.

Essential Gear for Knee Push-Ups

The right equipment can make knee push-ups more comfortable, improve your technique, and help you progress toward full push-ups faster. Here are the essentials every warrior should consider.

• Exercise Mat: Provides cushioning for your knees, wrists, and hands, making knee push-ups more comfortable while protecting your joints.
• Push-Up Board: Helps guide proper hand placement, targets different upper-body muscles, and reduces wrist discomfort during push-up training.
• Resistance Bands: Useful for strengthening the chest, shoulders, and triceps with accessory exercises that improve push-up performance.
• Wrist Wraps: Offer additional wrist support and stability if you experience discomfort during higher-volume training.
• Push-Up Handles: Keep your wrists in a more neutral position, increase your range of motion, and reduce pressure on the wrists during pressing exercises.
• Knee Pad: Offers additional cushioning if pressure on your knees is uncomfortable.

Knee Push-Up FAQ

Q1: Are Knee Push-Ups good for beginners?
Yes. Knee Push-Ups reduce the amount of bodyweight that must be pressed compared with standard Push-Ups, making them an accessible option for developing basic pushing strength.

Q2: Are Knee Push-Ups easier than regular Push-Ups?
Yes. Supporting your lower body through your knees shortens the effective lever and reduces the resistance your upper body must overcome compared with a standard Push-Up from the toes.

Q3: How many Knee Push-Ups should beginners do?
A practical starting point is around 8–15 controlled repetitions for 2–3 sets. Adjust your repetitions according to your current strength and stop before your technique significantly deteriorates.

Q4: Should my hips be bent during Knee Push-Ups?
No. Your hips should generally remain extended so your head, torso, hips, and knees form a relatively straight line. Keeping your hips pushed backward turns the movement into a less effective Push-Up variation.

Q5: When should I progress from Knee Push-Ups?
When you can perform clean sets of Knee Push-Ups through a comfortable range without losing alignment, begin introducing harder Push-Up progressions. The goal is to gradually increase the amount of bodyweight your upper body can control rather than remaining indefinitely with the easiest variation.

Scapular Push-Ups are a bodyweight exercise that focuses on moving your shoulder blades while keeping your arms straight. Unlike regular Push-Ups, which involve bending and extending your elbows, Scapular Push-Ups primarily involve the controlled movement of your shoulder blades around your rib cage.

This exercise is particularly useful for developing serratus anterior strength, shoulder blade control, and upper-body stability. It can also help you learn how to actively control your shoulders during Push-Ups, Planks, Handstands, and other calisthenics movements.

Although the movement is relatively small, proper technique is important. The goal is to move your shoulder blades through a comfortable range without bending your elbows, sagging your hips, or excessively arching your lower back.

What Are Scapular Push-Ups?

Scapular Push-Ups are a bodyweight exercise performed in a High Plank position by moving the shoulder blades through protraction and retraction while keeping the elbows extended.

You begin with your arms straight and hands underneath your shoulders. Without bending your elbows, allow your chest to move slightly toward the floor as your shoulder blades move toward each other.

You then push firmly through your hands, allowing your shoulder blades to spread apart as your upper back rises slightly.

The movement involves two main actions:

• Scapular Retraction: Your shoulder blades move toward each other as your chest lowers slightly.
• Scapular Protraction: Your shoulder blades move away from each other as you push the floor away.

Scapular Push-Ups are commonly used in:

• Shoulder stability training
• Calisthenics workouts
• Push-Up preparation
• Handstand training
• Upper-body warm-ups
• Serratus anterior strengthening
• Bodyweight training
• At-home workouts

They can also be performed from the knees or against an elevated surface to reduce difficulty.

Benefits of Scapular Push-Ups

Scapular Push-Ups develop the muscles responsible for controlling your shoulder blades during upper-body movements.

Benefits include:

• Strengthens the serratus anterior
• Improves active shoulder blade control
• Develops scapular protraction strength
• Trains controlled scapular retraction
• Improves shoulder stability during weight-bearing exercises
• Reinforces straight-arm support mechanics
• Develops upper-body muscular endurance
• Supports preparation for Push-Ups, Planks, and Handstands
• Requires minimal equipment

Scapular Push-Ups can be a useful part of shoulder training, but they do not replace a complete strengthening program for the shoulders and upper back.

Muscles Worked in Scapular Push-Ups

Scapular Push-Ups primarily train the muscles responsible for moving and stabilizing your shoulder blades.

Unlike regular Push-Ups, the elbows remain extended, so the exercise places greater emphasis on scapular movement rather than repeated elbow flexion and extension.

Primary Muscles

• Serratus Anterior
• Trapezius
• Rhomboid Major
• Rhomboid Minor

Secondary Muscles

• Pectoralis Minor
• Pectoralis Major
• Anterior Deltoids
• Triceps Brachii
• Rotator Cuff Muscles
• Rectus Abdominis
• Obliques
• Gluteus Maximus

The serratus anterior is particularly important during the pushing phase because it helps move the shoulder blades forward and around the rib cage.

The trapezius and rhomboids contribute to controlling shoulder blade movement, while the chest, shoulders, triceps, and core help maintain your plank position.

How to Do Scapular Push-Ups (Step-by-Step)

Step 1: Start on Your Hands and Knees

Keep your elbows extended and your shoulders positioned over your hands.

Step 2: Enter a High Plank

Step your feet backward until your legs are extended and your body forms a relatively straight line from your head to your heels.

Keep your:

• Core braced
• Glutes engaged
• Legs controlled
• Head relatively neutral
• Hands firmly planted
• Elbows extended

Avoid allowing your hips to sag toward the floor.

Step 3: Establish Your Starting Position

Begin with your arms straight and your shoulder blades in a comfortable, controlled position.

Keep your torso stable and avoid deliberately arching your lower back.

Your elbows should remain extended throughout the exercise.

Step 4: Retract Your Shoulder Blades

Slowly bring your shoulder blades toward each other.

As they retract, your chest will move slightly toward the floor.

Keep your:

• Elbows straight
• Core engaged
• Hips stable
• Head neutral
• Shoulders controlled

Do not bend your elbows as you would during a regular Push-Up.

Step 5: Reach the Retraction Position

Continue until your shoulder blades have moved toward each other through a comfortable range.

Your chest should lower slightly between your shoulders without your hips dropping.

Avoid forcing your shoulder blades together or collapsing excessively through your upper back.

Step 6: Protract Your Shoulder Blades

Push firmly through your palms while keeping your elbows extended.

Allow your shoulder blades to move apart and wrap forward around your rib cage.

Your upper back will rise slightly as you push the floor away.

Step 7: Return to Full Protraction and Repeat

Continue pushing until you reach a strong, controlled protraction position.

Avoid excessively rounding your lower back or lifting your hips.

Slowly return to the retraction phase and repeat for your planned repetitions.

Scapular Push-Ups Form Checklist

Use this checklist to maintain proper Scapular Push-Up technique.

• Place your hands approximately shoulder-width apart
• Keep your hands underneath or close to underneath your shoulders
• Maintain straight elbows throughout the movement
• Brace your core
• Engage your glutes
• Keep your head relatively neutral
• Maintain a stable High Plank
• Move primarily through your shoulder blades
• Allow your chest to lower slightly during retraction
• Avoid excessive shoulder blade squeezing
• Push the floor away during protraction
• Spread your shoulder blades apart under control
• Avoid sagging or excessively raising your hips
• Use a smooth and controlled tempo
• Maintain a comfortable range of motion

The goal is to move your shoulder blades independently while keeping the rest of your body relatively stable.

Common Scapular Push-Ups Mistakes

Bending the Elbows

Problem: Bending your elbows turns the exercise into a partial regular Push-Up and reduces the emphasis on controlled scapular movement.

Fix: Keep your elbows extended throughout the repetition and focus on moving your shoulder blades rather than lowering your body by bending your arms.

Letting the Hips Sag

Problem: Allowing your hips to drop can cause excessive movement through your lower back and disrupt your plank position.

Fix: Brace your core and engage your glutes to maintain a relatively straight body line.

Raising the Hips Too High

Problem: Pushing your hips upward changes your body angle and reduces the intended straight-body support challenge.

Fix: Keep your hips aligned with your torso and legs throughout the exercise.

Moving the Entire Torso Instead of the Shoulder Blades

Problem: Excessively arching and rounding your spine can create the appearance of scapular movement without properly controlling your shoulder blades.

Fix: Keep your core engaged and focus on allowing your shoulder blades to move around your rib cage while minimizing unnecessary spinal movement.

Forcing Excessive Retraction

Problem: Trying to squeeze your shoulder blades together as tightly as possible can create an uncomfortable position and cause you to lose control.

Fix: Allow your shoulder blades to retract naturally through a comfortable range without forcing the movement.

Performing the Repetitions Too Quickly

Problem: Rushing through the movement makes it difficult to control the relatively small range of scapular motion.

Fix: Use slow, deliberate repetitions and briefly control both the retracted and protracted positions.

Shrugging the Shoulders Excessively

Problem: Unnecessarily lifting your shoulders toward your ears can create additional neck tension and make scapular control more difficult.

Fix: Maintain a comfortable neck position and focus on smooth shoulder blade movement without deliberately shrugging.

Scapular Push-Up Progressions and Variations

Scapular Push-Ups can be modified according to your current shoulder strength, bodyweight control, and training experience.

Wall Scapular Push-Up

This beginner-friendly variation reduces the amount of bodyweight supported by your arms.

How to Do Wall Scapular Push-Ups

• Stand facing a sturdy wall.
• Place your palms against the wall at approximately shoulder height.
• Step your feet backward into a comfortable lean.
• Keep your elbows extended.
• Allow your shoulder blades to move toward each other.
• Push through your palms to spread your shoulder blades apart.
• Repeat while maintaining a controlled body position.

Knee Scapular Push-Up

Keeping your knees on the floor reduces the difficulty while allowing you to practice scapular movement.

How to Do Knee Scapular Push-Ups

• Begin on your hands and knees.
• Position your hands approximately underneath your shoulders.
• Move your knees backward slightly if needed for a comfortable support position.
• Keep your elbows extended and brace your core.
• Allow your shoulder blades to retract as your chest lowers slightly.
• Push the floor away to protract your shoulder blades.
• Repeat without excessive movement through your hips or lower back.

Incline Scapular Push-Up

Placing your hands on an elevated surface reduces the amount of bodyweight supported by your upper body.

How to Do Incline Scapular Push-Ups

• Choose a sturdy elevated surface.
• Place your hands approximately shoulder-width apart.
• Walk your feet backward into an inclined plank.
• Keep your elbows extended and core engaged.
• Allow your shoulder blades to retract under control.
• Push firmly through your hands to protract your shoulder blades.
• Repeat while maintaining a straight body line.

Slow-Tempo Scapular Push-Up

Slowing the movement increases the amount of time your shoulder stabilizers must work.

How to Do Slow-Tempo Scapular Push-Ups

• Begin in a stable High Plank.
• Keep your elbows extended.
• Slowly retract your shoulder blades over several seconds.
• Pause briefly in the retracted position.
• Gradually push the floor away to protract your shoulder blades.
• Pause briefly in full controlled protraction.
• Repeat without rushing or losing your plank position.

Scapular Push-Up With Protraction Hold

This variation emphasizes the serratus anterior by increasing the time spent maintaining a strong protracted position.

How to Do Scapular Push-Ups With a Protraction Hold

• Begin in a High Plank with your elbows extended.
• Brace your core and glutes.
• Allow your shoulder blades to retract under control.
• Push firmly through your palms to spread your shoulder blades apart.
• Hold the fully protracted position for several seconds.
• Slowly return to the retracted position.
• Repeat while maintaining stable hips and straight elbows.

Final Thoughts

Scapular Push-Ups are a simple but effective bodyweight exercise for developing shoulder blade control and strengthening the muscles responsible for stabilizing your shoulders.

They develop:

• Serratus anterior strength
• Scapular protraction control
• Scapular retraction control
• Shoulder stability
• Straight-arm support strength
• Core stability
• Upper-body muscular endurance
• Body awareness

Unlike regular Push-Ups, Scapular Push-Ups do not require you to bend your elbows. Instead, focus on allowing your shoulder blades to move toward each other as your chest lowers slightly, then spreading them apart as you push the floor away.

Start with Wall, Knee, or Incline Scapular Push-Ups if the standard version is too challenging. As your control improves, progress to full High Plank Scapular Push-Ups, slower repetitions, and longer protraction holds. Learn more about Push Workouts here.

Essential Gear for Scapular Push-Ups

Scapular Push-Ups require no mandatory equipment, but a few items can improve comfort or provide additional progression options.

• Exercise Mat: Provides a comfortable, non-slip surface for your hands, knees, and feet during floor-based Scapular Push-Ups.
• Workout Bench: A sturdy bench can be used for Incline Scapular Push-Ups, reducing the amount of bodyweight supported by your arms.
• Push-Up Handles: Provide an alternative wrist position when placed securely on a stable surface.
• Resistance Band: Can provide additional resistance around the upper back during advanced Scapular Push-Up variations when positioned securely.
• Wrist Wraps: Provide additional wrist support and stability if you experience discomfort during higher-volume pushing exercises.

Scapular Push-Up FAQ

Q1: What is the difference between Scapular Push-Ups and regular Push-Ups?
Regular Push-Ups involve bending and extending the elbows to lower and raise your body. Scapular Push-Ups keep the elbows extended and focus on moving the shoulder blades through retraction and protraction.

Q2: Should my elbows bend during Scapular Push-Ups?
No. Your elbows should remain extended throughout the movement. The goal is to control your shoulder blades without turning the exercise into a regular Push-Up.

Q3: How many Scapular Push-Ups should beginners do?
A practical starting point is around 8–15 controlled repetitions for 2–3 sets. Adjust the variation and number of repetitions according to your strength, comfort, and ability to maintain proper technique.

Q4: Can Scapular Push-Ups help with Handstands and regular Push-Ups?
Yes. Scapular Push-Ups can help develop serratus anterior strength and shoulder blade control, which are useful during Push-Ups, Planks, and Handstands. However, these skills also require additional strength, technique, and progressive practice.

Q5: How can I make Scapular Push-Ups harder?
You can slow each repetition, pause longer in the protracted position, increase your controlled repetitions, or add appropriate resistance. Progress only while maintaining straight elbows, stable hips, and controlled shoulder blade movement.