The Hindu Push-up

How to do Hindu Push-ups with Perfect Form

Hindu Push-ups are a great variation of the push-up for numerous reasons. They add a bit of intensity to the workout and they require the use of a few extra muscle groups resulting in more calories burned, and an all around more complete workout. Hindu Push-ups work all the muscles that normal bodyweight push-ups do, the triceps, the pectorals, and the deltoids, but they also work your hamstrings, and glutes. Not only do they work new muscles, but they also work the muscles harder than regular bodyweight push-ups. Namely, the abdomen, your back muscles, the pectorals, and the deltoids. It’s obvious why this calisthenics exercise is one you shouldn’t overlook.

Proper form with Hindu Push-ups is fairly odd and it contradicts many of the “rules” set in place for regular bodyweight push-ups. As always, be sure to stretch prior to working out, not only does stretching burn calories, but it also loosens your muscles and greatly reduces the risk of injury.

Hindu Push-Up

The Hindu Push-up Cycle

To do the Hindu Push-Up, start by getting into a normal push-up position, but with your feet spread slightly wider than shoulder-width apart, and your hands shoulder-width apart. Next, you’ll need to raise your butt into the air, while keeping your arms, legs, and back straight. You should look like an upside-down V (see part one of the illustration above as a visual aid). This is your starting position, and it’s the position you’ll return to after each push-up. When you are going down, point your elbows out to the sides while bringing your butt down into a normal push-up position (as seen in part two of the illustration above). Once you’ve gotten to the bottom of the Hindu Push-up, seamlessly shift your weight to your arms and push your shoulders up while “dragging” your lower body behind. Once your shoulders are all the way up, use your abs and glutes to bring your butt back into the air and return to the starting position. This should be done smoothly without delay between each part.

Here is a video to show you what it should look like in action, the person in this video has very good form so if your Hindu Push-up doesn’t look like what he’s doing, you’re likely doing it wrong.

I would like to note that doing the Hindu Push-up in reverse as he did at the end of his video is a great variation, but to do NOT attempt it until you can do at least 20 consecutive Hindu Push-ups with good form. Going in reverse takes the flow out of the Hindu Push-up, and therefore makes it harder to maintain good form, especially if you aren’t already familiar with the motion.

Thanks for reading, I hope this helps. As always, if you’ve got any questions, feel free to drop them in the comments below and I’ll try and answer them as soon as possible. Be smart, stay safe, and have fun!

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Posted in Introduction to Calisthenics

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