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Seated knee tuck knee press up

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Seated knee tuck knee press up.

This is a great press up variation and here at Hawkes Physiotherapy, we have over 50 other types of press up or push up types on our exercise page.

 

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Pecs, Anterior Deltoid, Triceps and Core
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In kneeling, place your hands on the floor, slightly outside shoulder width apart.
  5. Spread your fingers slightly out and have them pointed up in the direction of your head.
  6. Engage your abdominals to keep your back straight throughout.
  7. To make the exercise easier bring your knees closer to your hands and to make it harder take your knees further away from your hands.
  8. Next, bend your elbows and lower your chest down towards the floor.
  9. The angle of your upper arms away from your body should be about 45 degrees.
  10. Once your elbows bend slightly beyond 90 degrees, then reverse direction by pushing off the floor to straighten your elbows and return to starting position.
  11. Then roll over onto your back with your arms by your sides
  12. Next simultaneously flexion you trunk up and bring both of your knees up to meet in the middle
  13. Then slowly lower back to the start position
  14. For strengthening you should perform 6-10 reps to fatigue
  15. You should perform 3-5 sets with 3 minutes rests
  16. This session can be done 2-3 times per week
  17. For endurance you should perform 15-25 reps to fatigue
  18. You should perform 3-5 sets with no more than 30 second rests
  19. This session can be done 2-3 times per week

Related Exercises

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Exercises

  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).