Videos
Instructions
- Start in a high plank position with hands under shoulders and feet hip-width apart.
- Perform a scapular push-up by retracting and then protracting the shoulder blades without bending the elbows.
- Immediately lift your hips into a pike position.
- Reach your right hand toward your left foot, aiming to touch the toe.
- Return to plank and repeat the scapular push-up.
- Alternate sides with each repetition.
Technical Tips
- Keep your core engaged throughout to prevent sagging hips.
- Ensure minimal elbow movement during the scapular push-up.
- Move fluidly between plank and pike positions for smooth transitions.
- Control the reach and avoid twisting the torso excessively.
Breathing Tips
- Inhale during the plank and scapular movement.
- Exhale as you reach toward the opposite foot.
- Maintain steady and rhythmic breathing throughout the set.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or herniated disc
- Wrist strain or carpal tunnel syndrome
The Scapular Push Up to Alternating Pike Toe Touch is a dynamic bodyweight exercise that enhances shoulder stability, core strength, and hamstring flexibility. This movement combines the scapular push-up—targeting shoulder girdle activation—with a controlled pike toe touch that introduces mobility and coordination challenges. Ideal for functional training routines, this exercise not only promotes scapular control and thoracic mobility but also improves body awareness and range of motion. It's commonly used by athletes, calisthenics practitioners, and fitness enthusiasts looking to reinforce upper body mechanics while engaging the posterior chain. Requiring no equipment, it's a versatile addition to warm-ups, mobility flows, or strength-conditioning circuits. Each rep integrates stability, control, and flexibility, making it a time-efficient choice for full-body conditioning.
What muscles do scapular push ups with toe touches work?
Scapular push ups with toe touches primarily target the abs, shoulders, and back while also engaging the hamstrings, quadriceps, and external obliques for stability and flexibility.
Is the scapular push up to toe touch good for core strength?
Yes, this exercise is excellent for core strength as it requires continuous engagement of the abdominal muscles to maintain balance and control during movement transitions.
Can I do scapular push ups to toe touch without equipment?
Absolutely, this is a bodyweight-only exercise that requires no equipment, making it ideal for home workouts or minimal-space training environments.
Is this exercise suitable for beginners?
While not ideal for absolute beginners, individuals with basic plank stability and mobility can progress into this movement with proper form and control.
How many reps of scapular push up to toe touch should I do?
Start with 6–10 controlled reps per side, focusing on form and control rather than speed, and increase volume as strength and stability improve.