How to do the Push To Run
Push To Run is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Push To Run demonstration · © GymiaFit
Push To Run at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Push To Run step by step
- 1Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
- 2Lower your chest towards the ground by bending your elbows, keeping your body straight.
- 3Push through your hands to extend your arms and return to the starting position.
- 4Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
- 5Continue alternating knees as fast as you can while maintaining good form.
- 6Continue for the desired duration or number of repetitions.
A free workout that uses it
Push To Run — questions
What muscles does the Push To Run work?
The Push To Run primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Push To Run?
None — the Push To Run uses your bodyweight only, so it works at home with nothing but floor space.
Is the Push To Run suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Push To Run?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push To Run demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.