Also known as: prone push up, prone fingertip push-up, toes-and-fingertips push up, posterior pelvic tilt push-up

What is Lalanne Push Up?

The Lalanne Push Up is a prone bodyweight press where you push from toes and fingertips to fully extend the arms while bracing the core. It targets the core, shoulders, glutes and upper back. This is a hard-level calisthenics push variation demanding shoulder stability and full-body tension.

How to Do Lalanne Push Up

  1. Get into position: Lie face down with legs together, arms extended overhead, toes pressed into the floor and fingertips resting on the ground.
  2. Engage core and glutes: Squeeze glutes, posteriorly tilt your pelvis (PPT) and brace your core as if preparing for a heavy loaded press.
  3. Press through toes: Press your toes and fingertips firmly into the floor, initiating force through the hips and shoulders while maintaining full-body tension.
  4. Extend arms fully: Push your torso up until arms are fully extended, keeping hips close to the ground and avoiding lumbar arch or shoulder shrug.
  5. Lower with control: Slowly lower back to the start by bending the elbows and maintaining core brace; avoid collapsing the lower back between reps.

Muscle Groups

Core, Shoulders, Glutes, Back

Description

Lie face down on the floor, with your legs together & arms extended overhead.
Squeeze your glutes, assume PPT (tuck your tailbone) & brace your core. Pressing your toes and fingertips into the floor, push up until your arms are fully extended & return to the start.
Repeat for reps.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Lalanne Push Up?

The Lalanne Push Up builds core stability, shoulder strength and glute activation while improving scapular control and full-body tension. It increases pressing endurance and body awareness without equipment, making it useful for advanced calisthenics conditioning.

What common mistakes should I avoid when doing Lalanne Push Ups?

Avoid overarching the lower back, flaring the shoulders, and lifting the hips. Neglecting posterior pelvic tilt or core brace and moving too quickly increases injury risk. Focus on controlled reps and shoulder stability throughout the movement.

How can I progress or regress the Lalanne Push Up?

Regress by practicing inclined fingertip presses or standard push-ups focusing on core brace. Progress with slower eccentrics, elevated toes, single-leg variations or added resistance. Prioritize shoulder strength and scapular control before increasing difficulty.