High Back Push Plank to Push-Up

Starting Position

Begin in a kneeling plank position with your hands planted firmly on the floor directly beneath your shoulders and knees resting on the mat.

Movement

1. From the kneeling position, engage your core and glutes to lift your knees off the ground, transitioning into a full high plank position.

2. Once in a stable high plank, perform one controlled push-up by lowering your chest toward the floor.

3. Return to the starting kneeling plank position to complete the repetition.

Form Tips

• Keep your back flat throughout the transition.

• Ensure your neck stays neutral by looking slightly ahead of your hands.

• Focus on a smooth, controlled movement rather than rushing.