Description
Pump with lateral knee raise to combine pectoral thrust and dynamic core.
01 · Setup
Set up the movement
- Classic push-up position with solid core.
- Shoulders low, hands steady, gaze at the ground.
- Prepare a knee movement towards the elbow on each descent.
02 · Execution
Perform the rep
- Go down by bringing one knee towards the elbow on the same side.
- Come up, returning to neutral position.
- Alternate right and left without losing the body line.
Technique cue
Control the pump first, then add the knee without breaking alignment.
Common mistakes- rotating pool
- knee brought without control
- shortened pump
- rising shoulders
Safety notes
Risks of poor execution
- Excessive rotation can overload the lower back and shoulders.
- Lack of support increases the risk of wrist/shoulder pain.