Kneeling Push-up to Child Pose
Expert Advice
Focus on a full range of motion in the push-up and a deep stretch in the Child Pose for maximum benefit.
How-to-do Steps
- Start in a kneeling push-up position with your hands shoulder-width apart.
- Perform a push-up by lowering your chest to the ground, keeping your elbows close to your body.
- Push back up and then sit your hips back onto your heels, stretching your arms forward into Child Pose.
- Return to the kneeling push-up position and repeat the sequence.
Track Kneeling Push-up to Child Pose in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Kneeling Push-up to Child Pose primarily targets the Glutes, Hamstrings, Chest, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes25%
Hamstrings25%
Chest25%
Secondary
Shoulders15%
Triceps10%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Kneeling Push-up to Child Pose work?
Kneeling Push-up to Child Pose primarily targets the Glutes, Hamstrings, Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Push-up to Child Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Kneeling Push-up to Child Pose suitable for beginners?
Yes, Kneeling Push-up to Child Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
