Muay Thai Push-Ups
A push-up that presses back and drives one knee up toward the same-side elbow each rep, blending chest pressing with hip and oblique work.
Level: Intermediate
Primary: Chest
Secondary: Abs Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Body Weight
Target muscles
The pectoralis major, anterior deltoids and triceps power the press, while the knee drive recruits the hip flexors and obliques as the leg pulls up toward the same-side elbow. Pressing the hips back at the top brings in the shoulders and lats and lengthens the posterior chain. The core stabilises the whole moving sequence, making it a fluid push-up variation popular in combat-sports conditioning for its mix of pressing, hip mobility and core work.
How to perform
Setup
Begin in a high plank with the hands under the shoulders, arms straight, and the body in one straight line. Brace the abs and set the shoulders firm over the wrists.
Execution
Lower into a push-up, then as you press up, push the hips back and up slightly while driving one knee forward and out toward the same-side elbow. Return the foot and the hips to the plank, then perform the next push-up and drive the opposite knee. The rhythm flows: press, drive a knee, reset, press, drive the other knee. Keep the supporting arms strong and the core braced so the hips do not collapse, and bring the knee up high enough that the hip flexor and oblique genuinely work. Move smoothly and breathe with each rep rather than holding tension throughout.
Common mistakes
- Only half-driving the knee instead of bringing it up toward the same-side elbow where the hip and oblique engage.
- Letting the hips sag during the push-up portion rather than holding a rigid plank.
- Rushing the sequence so the press and the knee drive both become sloppy.
- Always leading with the same knee, which builds a side-to-side imbalance.
Progressions and regressions
Regress by separating the elements — a standard push-up followed by a knee drive performed independently — or by doing the push-up from the knees until the press is strong. Progress by speeding up the flow for conditioning, adding a deeper push-up, or elevating the feet. Combining it with a mountain-climber tempo turns it into a tougher full-body finisher.
Programming notes
Program it as a pressing-and-conditioning movement, three sets of six to ten reps per side. It builds pressing strength while opening the hips and working the obliques, which suits martial-arts conditioning and functional circuits. Alternate the lead knee each rep and keep the push-up honest; do not let the flowing rhythm turn it into a sloppy series of half-reps.
