Bodyweight Kneeling Push-Up Row

Initial position: Start in a kneeling position with your knees on the ground and hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your knees to your head.

Core engagement: Engage your core to keep your body stabilized throughout the movement.

Descent: Lower your body towards the ground by bending your elbows until your chest is just above the floor.

Push-up: Push through your palms to extend your elbows and return to the starting position.

Row motion: Once you're back in the starting position, shift your weight slightly to one side and lift the opposite hand, bending at the elbow and pulling your hand towards your rib cage to engage the upper back muscles, mimicking a rowing motion.

Hand placement: Lower the lifted hand back to the ground and repeat the push-up followed by the rowing motion on the other side.

Repetition: Continue alternating the push-up with the kneeling row for each side for the desired number of repetitions, making sure to keep your movements controlled and your body stable.

Tips: Keep your movements controlled and consistent to maximize muscle engagement and ensure safety. Make sure to breathe out as you push up and in as you lower down. Avoid locking your elbows out completely at the top of the push-up to maintain tension in the muscles. Don’t let your lower back sag or your hips lift too high. Keep a neutral spine throughout the exercise.