Modified Hindu Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Modified Hindu Push-Up

Step by step instructions, muscle activation and variants for the Modified Hindu Push-Up.

MediumAbsUpper chest

About this exercise

A flowing full-body push-up that begins in a pike position, sweeps the chest down close to the floor, and finishes in an upward-dog or cobra position, combining upper-body pressing strength with spinal mobility and shoulder flexibility. The modified version keeps the movement accessible while retaining most of the benefits of the traditional Hindu push-up.

How to Perform

  • Start in a downward-dog position: hips raised high, hands shoulder-width apart, forming an inverted V
  • Bend your elbows and lower your chest toward the floor in a sweeping arc, keeping your hips high as long as possible
  • As your chest nears the floor, drive your hips down and press your arms straight, lifting your chest upward into a cobra or upward-dog position
  • Hold briefly at the top, then push your hips back up to the starting downward-dog position
  • Repeat in one smooth, continuous flowing motion

Muscle Activation

Primary
AbsUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Modified Hindu Push-Up

The Modified Hindu Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

45 Degree Lean Back Alternate Knee Raise

Bodyweight · Easy
AbsObliquesQuadricepsCore

45-Degree Bicycle Twisting Crunch

Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps

90 Degree Crunch Heel Touch

Bodyweight · Easy
AbsCoreObliques