Mobility · Mind Body
Tai Chi Push
Tai Chi Push pairs a slow forward-and-back weight shift with a two-handed pushing motion. It practices balance, controlled leg movement, and whole-body coordination.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand with one foot a comfortable step forward, keeping your feet about hip-width apart.
- Extend your hands in front of your chest with your palms facing forward.
- Shift your weight toward your back leg with a small bend in that knee.
- Draw your palms toward your chest.
- Shift your weight toward your front leg with a small bend in that knee.
- Press your palms forward to finish the repetition.
Form cues
- Keep both feet grounded.
- Let the motion flow without abrupt pauses.
- Breathe naturally throughout.
Common mistakes
- Leaning into the pushMove your hips with the weight shift while keeping your torso upright.
- Front knee collapsing inwardGuide your front knee in the same direction as your toes.
- Snapping the elbows straightFinish the push with a slight bend in your elbows.
Safety
Shifting farther than you can control can cause a stumble. A deep stance or twisting over a planted foot can irritate your knees.
- Practice on a clear, level, nonslip surface.
- Keep a sturdy support within reach if your balance is uncertain.
- Start with a shallow stance and small weight shifts.
- Stop if you feel joint pain or dizziness.
If you have persistent knee or ankle pain or frequent balance problems, ask a physiotherapist about a supported version before practicing unsupported.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–3
- Target
- 8–12 reps per stance
- Rest
- No rest timer
Complete the same number of repetitions with each foot forward.