Modified Push-Up to Forearms

Stand

Squat

Start on your hands and knees in a modified push-up position

Lower one elbow at a time â€” maintain a straight body line from knees to head

Keep your hips level as you transition â€” do not let them sag or rotate

Press back up one arm at a time to the start position

Brace your core throughout to keep your torso stable

Instructions

Step-by-step technique

Begin in a modified push-up position on your hands and knees, body straight from knees to head.

Engage your core and squeeze your glutes to brace your midsection.

Lower one elbow to the floor, then bring the other elbow down as well.

You are now resting on your forearms in a modified plank on your knees.

Pause briefly, then press back up by straightening one arm and then the other.

Alternate which arm you lower first each rep to balance the work between sides.

Keep your hips level and your spine neutral throughout the movement.

Perform all reps in a slow, controlled manner.