Shoulders
Hindu Pushups
A dynamic bodyweight movement that builds functional shoulder strength and spinal mobility through a fluid arc.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a standard pushup position with your hands slightly wider than shoulder-width and your feet spread wide.
Push your hips back and upward toward the ceiling so your body forms an inverted V-shape, similar to the downward dog pose.
Lower your chest toward the floor by bending your elbows and diving your head downward in a sweeping circular motion.
Glide your torso forward as your chest nears the floor, transitioning into an upward-facing position with your arms straight and hips low.
Reverse the movement or push your hips directly back up to the starting inverted V-shape to complete the repetition.
Keep your core engaged throughout the entire range of motion to protect your lumbar spine.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out excessively during the diving phase.
- Allowing the lower back to sag without core tension.
- Rushing the transition and skipping the full range of motion.
- Holding your breath rather than exhaling on the upward drive.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.