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How To Do A Kneeling Slide With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_SLIDE.jpg" } }, "headline":"How To Do A Kneeling Slide With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Kneeling Slide With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_SLIDE.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>The pushup is not only one of the most popular exercise moves out there, but it’s also one of the most versatile. There are many different variations of the pushup, each with its own unique benefits. Here we’re going to teach you a beginner version of the pushup, that you might not have come across before: the kneeling slide.</p> <p>For the kneeling slide, start on your knees with your arms extended in front of you. If you’re familiar with yoga, this position is similar to child’s pose. Press your torso forward into a kneeling plank position. Drop your body to the ground as you would with a pushup, then press yourself back up and stretch into the starting pose. You’ll get a great core workout from stabilizing yourself, an awesome glute workout as you squeeze and tighten those muscles, and a solid chest pump from the pushup in the middle. Plus, it will improve your flexibility.</p> <p>Although this is a beginner move, you may find that it’s a little too difficult at first. If that’s the case, start out by performing the same movement but eliminate the pushup in the middle. This allows you to focus on form for the first part of the exercise while building the strength you’ll need to move up to more challenging variations.</p> <p>When you’ve got your kneeling slide down pat, you’ll be ready to take on the push slide. This movement is like the kneeling slide, but you’ll lift your knees off the ground and keep them there throughout the exercise. That little hover makes this move much harder, working your core, shoulders, and glutes even more.</p> <p>With the push slide down, we’ll add a rotation to the movement. We call this advanced variation the Iranian twisting pushup. It’s similar to the push slide—in that your knees hover off the ground—but this time you’ll rotate out to one side as you extend your body. Twist to the other side as you curl back into the starting pose. That rotating movement hits your core hard and the balance you’ll need to maintain your form will work many different accessory muscles.</p> <p>For now, let’s start out by learning how to perform the perfect kneeling slide.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Get down on your hands and knees in a tabletop position with your toes tucked behind you rather than flat on the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-LR-1.jpg" class="img-fluid" alt="kneeling-slide-1"> </picture> <li>Extend your arms out in front of you like you’re going into a child’s pose. Keep your toes tucked and pressed into the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-LR-2.jpg" class="img-fluid" alt="kneeling-slide-2"> </picture> <li>Press your torso forward, squeezing your glutes as soon as you can during the movement.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-LR-3.jpg" class="img-fluid" alt="kneeling-slide-3"> </picture> <li>Bend your elbows to drop down into a pushup.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-LR-4.jpg" class="img-fluid" alt="kneeling-slide-4"> </picture> <li>Press through your hands to push your body back up into the starting child’s pose position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-LR-5.jpg" class="img-fluid" alt="kneeling-slide-5"> </picture> <li>Repeat this movement until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As you press back to the starting position, it should feel like you’re pushing the ground away from you to slide your body back. Activating your shoulders and arm muscles is going to give them a little extra pump during the movement.</li> <li>If you’re struggling to get the movement at the beginning, decrease your range of motion a little by not dropping down so low in the pushup. Or if you want to get the maximum benefit from the exercise, try staying as low to the ground as possible.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-LR-6.jpg" class="img-fluid" alt="kneeling-slide-6"> </picture> <li>The biggest mistake people tend to make with this move is not squeezing the glutes soon enough, which causes your hips to sag down during the pushup. To avoid that, think about squeezing your glutes as soon as possible while keeping your pelvis tucked throughout the exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-7.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-7.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-7.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-slide-LR-7.jpg" class="img-fluid" alt="kneeling-slide-7"> </picture> <li>Inhale as you press forward, and exhale as you push back. This will help you keep focused on your form while getting blood pumping to your muscles.</li> <li>Be sure to press your toes into the ground throughout the movement. This will help you perfect your form while building the strength necessary to try more challenging variations.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The kneeling slide is a fun and interesting variation on the pushup. Pay close attention to the form cues we’ve provided here to get the most out of this exercise—from strengthening your upper and lower body to improving your flexibility.</p> <p>Again, this move is tough for a beginner exercise. If you’re struggling, you can either try decreasing your range of motion during the pushup or drop the pushup part altogether. You can always add it back in onc you’ve built up a little more strength. </p> <p>Once you’ve perfected your kneeling slide, you’ll be ready for the push slide. This move will light a fire in your core as you work hard to prop up your whole body. Finally, you’ll have the strength and flexibility to take on the Iranian twist pushup. You’re going to want to work up to the Iranian twisting pushup. It’s a full-body powerhouse exercise that’s going to push you hard in one swift movement.</p> <p>Now that you’ve got all the basics you need to perform the kneeling slide, add a few sets into your next workout. Or you can even hop down off the couch and knock out a few reps before your favorite TV show comes back on.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-push-slide/">Push Slides</a>. </p> </section> </article>

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