Can't Do Push-Ups Off of Your Knees? Try This Trainer's Hack Using a Booty Band
Push-ups are hard — they require you to build core and upper-body strength after all — and while there are plenty of moves you can do to master a full push-up, certified functional strength coach Kara Lennon has a simple hack to help you do the exercise on your toes as opposed to your knees. All you need is a booty band.
In the TikTok above, Lennon directs you to place a booty band around your arms (just above your elbows), and then perform a push-up from your toes. She explained in the comments section that the resistance of the band assists your chest back up and relieves some of the weight from your core. Additionally, she suggested starting with a heavy resistance and working your way to a lighter one. The idea is to progress to doing push-ups without the band and to increase your reps as you use a lighter resistance.
"Regressions (or modifications) help decrease the demand (or load) of a movement so you can do what you're doing safely and correctly," Lennon told POPSUGAR. "The band helps assist the body by decreasing the load in the bottom position, making it easier to push the body back up to a plank. So it's about strength and form."
With your shoulders over your wrists, have your arms in a letter "A" shape, which Lennon said in a follow-up video is the best way to do basic push-ups when you're in the learning process. Screw your hands into the floor to fire up your lat muscles, and make sure you are engaging your core (you can do that by squeezing something between your knees).
If you still can't perform a push-up off of your knees with this hack, Lennon also advised pairing the hack with incline push-ups and placing your hands on a bed, a stair, or a couch. While you can buy these bands on Amazon, Sling Shot makes bands specifically to assist with push-ups. Lennon said she prefers rubber booty bands because, in her opinion, they have more give to them.
"Push-ups are one of the best confidence-building exercises," Lennon told POPSUGAR. "There's something really empowering about knowing you can do a push-up, and that's why I started doing them myself. I used to be the trainer who couldn't do one, and it's because I never practiced." Good luck, and keep practicing!