Assisted Weighted Push-up

Instructions

1
Start in a plank position with hands shoulder-width apart, body forming a straight line from head to heels, core engaged and neutral spine maintained throughout
2
Position one leg extended behind the body with the knee slightly bent, while the other leg remains in plank support position. A partner or band may provide resistance across the glutes
3
Lower the extended leg downward in a controlled manner, allowing the glute muscle to lengthen as the leg descends toward the ground without touching it
4
Drive the extended leg upward and backward by contracting the glutes, returning to the starting position with the leg extended at approximately hip height or slightly higher
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESHamstrings, Erector Spinae, Adductor Magnus, Quadriceps
EQUIPMENTWeighted
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Gluteus Maximus, the Assisted Weighted Push-up is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Weighted allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Chest stability and proprioception during heavy loads.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gluteus Maximus.
  • Using excessive momentum to swing the Weighted rather than controlling the eccentric phase.

Pro Tips

To maximize the Assisted Weighted Push-up, actively squeeze the Gluteus Maximus at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Erector Spinae, Adductor Magnus, Quadriceps to maintain control of the Weighted.

Exercise Variations

  • Dumbbell Assisted Weighted Push-up
  • Cable Assisted Weighted Push-up
  • Banded Assisted Weighted Push-up

Beginner Tips

If you are new to the Assisted Weighted Push-up, focus on mastering the movement pattern with zero weight before adding Weighted.

Frequently Asked Questions