Decline Push-up Kneeling

Instructions

1
Sit on a flat bench with your back against the backrest, feet flat on the floor, and upper back firmly supported. Position your torso upright with shoulders relaxed.
2
Place your hands on the bench beside your hips with palms down for support. Keep your head neutral and core engaged throughout the movement.
3
Lower your body by bending at the hips and knees, allowing your legs to curl underneath you as you lean forward. Control the descent by extending your legs behind you while maintaining contact with the bench.
4
Press through your heels and contract your hamstrings to extend your legs behind you, lifting your body back to the starting upright position. Squeeze the hamstrings at the top of the movement.
PRIMARY MUSCLESHamstrings
SECONDARY MUSCLESGluteus Maximus, Erector Spinae, Gastrocnemius
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Decline Push-up Kneeling allows you to target the Hamstrings with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Hamstrings.
  • Promotes balanced muscular development by effectively recruiting the Hamstrings and associated synergists.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Hamstrings engagement.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.

Pro Tips

To maximize the Decline Push-up Kneeling , actively squeeze the Hamstrings at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell Decline Push-up Kneeling
  • Cable Decline Push-up Kneeling
  • Banded Decline Push-up Kneeling

Frequently Asked Questions