Prayer Push

Toned arm line
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Coach's Tips

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How to Prayer Push

Starting Position

1. Make sure your knees do not go past your toes as you lower into the squat.

2. Do not rush the movement. Keep your body in control the entire time.

3. Do not round your back or shoulders. Keep your core engaged and your body in a straight line.

Proper Form

1. Slowly lower yourself into a deep squat position with your arms still out in front of you.

2. Hold this position for a few seconds before pushing yourself back up to the starting position.

3. Keep your arms extended out in front of you and focus on pushing through your heels to complete the motion.

4. Repeat the motion for the desired number of repetitions.

Breathing Technique

1. As you lower yourself into the deep squat position, exhale.

2. As you push yourself back up to the starting position, inhale.


1. Begin by standing in an upright position with your feet shoulder-width apart and your arms extended out in front of you.

2. Engage your core and ensure your body is in a straight line from your head to your toes.

3. Your head should be in a neutral position and your eyes should be looking forward.

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