Instructions

1

Begin in a plank position with hands shoulder-width apart, arms fully extended, and body forming a straight line from head to heels. Engage core and maintain neutral spine alignment.

2

Bend one knee and draw it toward the chest in a controlled manner, keeping the other leg extended straight behind. Maintain stable plank position throughout the movement.

3

Slowly extend the bent knee back to starting position in a controlled manner, resisting gravity during the return phase. Keep the extended leg hovering slightly above the ground.

4

Drive the knee back toward the chest by contracting the quadriceps and hip flexors. Perform the pulling motion explosively while maintaining plank stability, then return to extended position.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Push-up Plus allows you to target the Rectus Femoris 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

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Rectus Femoris.
Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Improves overall Chest stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Pro Tips

Control the eccentric (lowering) phase of the Push-up Plus for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Pectoralis Major to maintain control of the Body weight.

Push-up Plus