Hindu Pushups Guide: Build Stronger Shoulders
Master the Hindu pushup with our step-by-step guide to improve shoulder strength, core stability, and spinal flexibility with no equipment.
How to Perform
- 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
- 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
Primary movers
- Shoulders
Stabilizers
- Triceps
- Chest
- Core
- Lower Back
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders