Kneeling Push Up: how to do it perfectly and the three most common mistakes.

Summary

This instructional video introduces viewers to the proper technique for performing knee press-ups, guided by Liv. The video covers how to position hands, maintain a straight body line from knees to head, and properly engage the core and glutes. The instructor emphasizes avoiding common mistakes such as losing the body’s straight alignment or dropping the head and back. The video concludes with a review of the correct form and highlights the importance of proper body posture throughout the exercise.

Takeaways

• 🧍‍♀️ Start in a flat position with hands placed wider than shoulder-width and just below the shoulders.
• 🧎‍♀️ Transition to the starting position by pushing up onto the knees while maintaining a straight body line from knees to head.
• 🏋️‍♀️ Engage the core by tucking the stomach in, tensing the glutes, and keeping the body tall with the chest out.
• 📏 Ensure the body remains straight and in line from the knees to the head throughout the exercise.
• 🤸‍♀️ Bend the elbows to lower the body, keeping a few inches off the ground to avoid collapsing.
• 👀 Keep the head aligned and looking down to maintain a straight body line.
• 🙅‍♀️ Avoid common mistakes such as losing the straight body line by allowing the hips to sag or thrust forward.
• 🚫 Prevent dropping the head and rounding the back while going down; maintain a tall chest posture.
• 🔁 Practice the correct form by repeating the movement and focusing on the technique.
• 👋 Thank the viewer for watching and express hope that the information provided is useful.

Q & A

What is the main focus of the video?

The main focus of the video is to demonstrate how to perform a knee press-up exercise correctly.

What is the initial position for starting the knee press-up?

The initial position involves laying flat and then pushing up onto the knees to get into the starting position.

How should the hands be positioned for the knee press-up?

The hands should be placed just wider than shoulder width apart and just below the shoulders.

What is the importance of maintaining a straight body line from the knees to the head during the knee press-up?

Maintaining a straight body line ensures proper form and alignment, which helps in effectively targeting the right muscles and preventing injuries.

What are the specific body parts that should be engaged during the knee press-up setup?

During the setup, one should tuck their stomach in, tense their glutes, and keep their chest out while staying tall.

What is the correct movement when going down during the knee press-up?

When going down, the elbows should be bent to lower the body, ensuring not to collapse and maintaining a few inches off the ground before pushing back up.

Why is it important to keep the head tall and looking down during the knee press-up?

Keeping the head tall and looking down helps maintain a neutral spine and proper form, which is crucial for preventing neck strain and ensuring the exercise is effective.

What are some common mistakes made during the knee press-up?

Common mistakes include losing the straight line with the hips moving back or too far forward, and dropping the head and scrunching the back while going down.

How can one correct the mistake of losing the straight line during the knee press-up?

To correct this, one should ensure their hips are aligned with their shoulders and knees, maintaining a straight line throughout the exercise.

What should one do to avoid dropping the head and scrunching the back during the knee press-up?

To avoid this, one should focus on keeping the head in a neutral position, looking down, and maintaining a tall chest and back as they lower themselves.

What is the purpose of demonstrating common mistakes in the video?

Demonstrating common mistakes helps viewers to identify and correct them in their own form, leading to a safer and more effective exercise performance.