Exercise 3638 · REF PrQbjvB
Push To Run
- Category
- Cardio
- Equipment
- Body Weight
- Target
- Cardiovascular System
This drill builds into a run from a stationary push or drive position, training acceleration mechanics rather than steady-state cardio. It's a staple in sprint and agility work where the first few steps out of a stance often matter more than top-end speed.
How to Do the Push To Run
- Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping your body straight.
- Push through your hands to extend your arms and return to the starting position.
- Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
- Continue alternating knees as fast as you can while maintaining good form.
- Continue for the desired duration or number of repetitions.
Muscles Worked
The Push To Run primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.
More Cardio Exercises
More Cardiovascular System Exercises
Half Knee Bends (male)
High Knee Against Wall
Jack Burpee
Jack Jump (male)
Jump Rope
Mountain Climber
Equipment Alternatives
Don't have body weight? These target the same cardiovascular system with different equipment.
FAQ
- What muscles does the Push To Run work?
- The Push To Run primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves assisting.
- What equipment do I need for the Push To Run?
- The Push To Run is done with no equipment — just body weight.
- What's a good alternative to the Push To Run?
- If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.