5 Push Up Variations for Full Body Strength at Home

Push-ups have a reputation for being hard—and they can be. But that challenge is exactly what makes them so effective.

This one exercise activates your entire body. It helps improve posture, strengthen your core, support your lower back, and build real, functional strength you can use in everyday life.

Over time, push-ups can also boost cardiovascular fitness, all without equipment or a gym.

The key is choosing the right variations. Below are five push-up variations that help you build strength from head to toe—at your own pace.

1. Knee-to-elbow push-up

Starting from the top of the push-up position, maintain an upright back and lower your torso. Then, bring your knee to the outside of your elbow at the bottom of the push-up, and return your leg to the starting position. Extend through your elbows till you reach the top of the push-up, then repeat on the other side.

2. Warrior push-up

From the bottom of the push-up, keep your elbows bent and torso straight, then extend your elbows to reach the high push-up position. Turn at the shoulders, with one hand directed toward the ceiling as high as possible, then reverse the motion and return to the starting position.

3. Knee-to-chest push-up

From the top of the push-up, maintain an upright back, and lower your torso. Then, press back up with your arms and bring one knee up beneath your chest, at the top of the push-up. Return your leg to the original position without your foot touching the ground, then lower yourself back down. Lift the opposite leg, and repeat the process.

4. Hip Twist push-up

Begin at the top of the push-up position with your elbows extended and torso upright. Then, kick your left leg under and across your body and lower your chest to the floor. Ensure that your hips don’t touch the ground, then extend at the elbows and return to the starting position. Repeat on the other side.

5. Push up with Cross Leg Kicks

From a low push-up position, extend your elbows so that they reach the high position, then turn at the shoulders at the top of the movement. Kick one foot under the body, as high as you can, while you touch the toe with your other hand. Return your foot and hand to the starting position and lower yourself to the start. Repeat on the other side.

To get the best of these push-up variations, you have to master the regular push-up. Your back must be flat, abs tight, butt down and your shoulders rotated till the crook of your elbow faces forward.