DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Kneel on a mat with the hands on the floor slightly wider than the shoulders, just in front of the shoulders.
- 02
Walk the knees back so the body forms a straight line from head to knees; brace the abs and glutes; the lower legs may be lifted and crossed.
- 03
Inhale and bend the elbows to lower the chest toward the floor, upper arms about 45 degrees from the torso, until the chest is close to the floor.
- 04
Exhale and press back up to straight arms, keeping head, torso and thighs in one straight line.
Common mistakes
- Sitting the hips back so the body bends at the hips.
- Letting the lower back sag or the head drop.
- Kneeling on a hard floor without a mat.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replacePush-up
When it applies: A regression when no support is handy; put a mat under the knees. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.