Pilates
Pilates Push-Up
The Pilates Push-Up combines a standing roll-down, a hand walkout, and a push-up. It trains upper-body strength and trunk control through a full standing-to-floor sequence.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand tall at the back of your mat with your feet hip-width apart.
- Roll forward through your spine toward the floor, with your knees slightly bent.
- Place your palms flat on the mat in front of your feet.
- Walk your hands forward into a plank with your wrists beneath your shoulders.
- Lower your chest toward the mat with your elbows angled back close to your sides.
- Press through your palms to straighten your arms.
- Walk your hands back toward your feet, lifting your hips.
- Roll up gradually to standing.
Form cues
- Keep your abdomen gently braced.
- Reach back through your heels.
- Keep your neck long.
- Exhale as you press up.
Common mistakes
- Hips sag during the push-upUse a shallower push-up so your chest and hips rise together.
- Hips rock during the walkoutTake smaller hand steps to keep your pelvis steady.
- Forcing straight knees in the foldBend your knees enough to reach the floor without straining the backs of your legs.
Safety
Fatigue and loss of control can strain your wrists, shoulders, or lower back. Slipping hands during the walkout can cause a fall.
- Use a nonslip mat on a stable surface.
- Practice a few gentle wrist movements before bearing weight on your hands.
- End the set when you can no longer control the lowering phase.
- Pause after returning upright if the position change makes you lightheaded.
If you have wrist, shoulder, or back pain, or recurrent dizziness with bending, choose an easier variation and seek advice from a physiotherapist or doctor.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 3–6 reps
- Rest
- 45 sec
Count one complete standing-to-floor-to-standing sequence with one push-up as one rep.