Kneeling Push up to Child Pose
Begin in a kneeling position with your hands placed on the floor, shoulder-width apart. Engage your core and maintain a straight line from your head to your knees.
- Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- Push back up to the starting position.
- Transition into Child Pose by sitting back on your heels and extending your arms forward, relaxing your forehead on the ground.
How to perform the Kneeling Push up to Child Pose
- Set up. Set up in a stable, balanced starting position appropriate for the Kneeling Push up to Child Pose using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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