Mobility · Mind Body
Tai Chi Brush Knee and Push
Tai Chi Brush Knee and Push combines a slow forward weight shift with a sweeping hand and an opposite-hand push. It practices balance, coordination, and controlled leg movement.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart, knees slightly bent, and right toes turned slightly outward.
- Shift your weight onto your right leg.
- Position your arms with your right palm beside your shoulder and your left hand palm-down in front of your chest.
- Place your left heel forward and slightly left of your right foot.
- Shift forward onto your flat left foot, bending your left knee with your right heel grounded.
- Sweep your left hand down past the outside of your left knee.
- Press your right palm forward at chest height, finishing with your elbow slightly bent.
- Shift your weight back onto your right leg to finish the repetition.
Form cues
- Let your weight shift carry both hands.
- Keep your shoulders relaxed.
- Breathe easily throughout.
Common mistakes
- Front knee falling inwardKeep your front knee pointing in the same direction as your toes.
- Stepping too far forwardShorten your step until you can transfer your weight smoothly without wobbling.
- Leaning into the pushKeep your torso upright over your hips rather than reaching with your chest.
Safety
An uncontrolled weight shift can cause a loss of balance. Turning your body against a planted foot can strain the knee, especially in a deep stance.
- Practice on a level, nonslip surface with space around you.
- Keep a stable support within reach if your balance is uncertain.
- Reposition your feet between sides rather than twisting on a loaded leg.
- Stop if you feel joint pain, dizziness, or increasing unsteadiness.
If you have ongoing knee or ankle pain or frequent balance problems, ask a physiotherapist about a supported, shallower version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per side
- Rest
- No rest timer
Move slowly through one side before reversing the arm and leg positions for the other side.