Exercise guide · Intermediate · Cardio

Push to Run: How to Do It & Muscles Worked

The 'push to run' exercise combines a push-up with a running-in-place motion, alternating knees towards the chest in a plank position. This movement elevates the heart rate and challenges both upper body strength and cardiovascular endurance.

Primary muscles
Not recorded
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Body Weight
Level · type
Intermediate · Cardio
Demonstration of the push to run
Front view: muscles worked by the push to run. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the push to run. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the push to run

  1. Step 1: Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
  2. Step 2: Lower your chest towards the ground by bending your elbows, keeping your body straight.
  3. Step 3: Push through your hands to extend your arms and return to the starting position.
  4. Step 4: Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
  5. Step 5: Continue alternating knees as fast as you can while maintaining good form.
  6. Step 6: Continue for the desired duration or number of repetitions.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.