Benefits of Hindu Pushups (Dive Bomber Push-Ups)

Benefits of Hindu Pushups

Ever heard of Hindu Pushups?

Hindu Pushups are not some new exercise that was created as a fad, but rather has been around for decades, if not centuries. The name comes from the use of this exercise by the Desi Indian wrestlers, who popularized it by having tremendous strength and performance while competing.

The benefits of Hindu Pushups far exceed the basic pushup exercise that everyone knows. Often referred to as Dive bomber pushups, this exercise helps improve the body as a whole for both strength and mobility. 

It is also known as a dand. It is quite common in the Indian physical culture and Indian martial arts. Dand is a very common exercise in a specific form of wrestling in India which is known as Pehlwani.

According to Wikipedia, Bruce Lee also used Hindu Pushups in his training regime and he often referred to it as a ‘cat stretch’.

This exercise is definitely one that will provide a difference if you are looking to change up your workout routine. Most can perform this exercise as it utilizes the upper and abdominal muscles entirely opposed to just chest strength like standard pushup.

Hindu Pushups Vs Normal Pushups

Standard pushups are popular amongst fitness enthusiasts because it is a test of your upper body strength, and the fact that it is widely known. The Hindu Pushup does not have the same popularity, but could be better suited for all being a compound lift. This means you use multiple muscle groups to move instead of isolating one or two.

A more effective movement would incorporate the lower body with the upper body. This variation includes your chest, back, shoulders, glutes, hips, core, and spine.

Which muscle groups gets worked by doing Hindu Pushups?

  • Triceps Brachii
  • Deltoids
  • Core
  • Pectoralis Mejor
  • Serratus Anterior
  • Subscapularis
  • Hip and Spine Flexor
  • Erector spine

Benefits of Hindu Pushups

Muscle worked during Hindu Pushups


The following benefits are what you would expect to receive from performing Hindu Pushups

Plus, active movement with the Hindu pushup creates a better overall quality of life.

All this from one exercise that you perform without any equipment or need of a gym membership. Instead of focusing only on the concentric phase like standard Pushups, you can start focusing more on the eccentric phase from an exercise that requires more control.

Improved Strength and Mobility

The strength of your joints and bones is quite important, especially as you start to get over the age of 30. This is when strength begins to naturally decrease from lack of producing enough hormones to support your body without any active movements.

If you are already actively exercising, you will see that it is not the easiest exercise to execute. The development of muscle without balanced core strength and mobility make the body stiff, which will make it slightly difficult at first.

Mobility and flexibility both come from how Hindu Pushups are performed. You do a movement much like a yoga stretch, but instead repeat the motion keeping constant tension on all the muscles being incorporated to this exercise.

The increased movement requires to joints to move fluidly, which increases the production of synovial fluid helping joint health with everyday movement.

Increased Muscular Endurance and Growth

Aside from strength and mobility, you also increase the endurance of your muscles and their growth. Muscular endurance is the muscles ability to last longer during activities such as sports and even walking your dog around the neighborhood. 

This makes the Hindu Pushups an effective tool for both athletes and overall health benefits. Muscles being primed and used also help them develop and grow in size. An excess in calories would be needed for muscle mass, but even on a calorie deficit diet you will see lean muscle definition. 

Balance the Use of Your Body

Balance is a common issue with those older in age, and if you have a weak core regardless of age. The use of your spine, hips, and core requires a lot of physical balance and knowledge of how your body moves to certain positions.

The use of your spine also helps makes this top the benefits chart for use. Posture is a serious concern for many now since daily use of electronics is high. Hindu Pushups help assist with posture correction when utilized properly.

How to do Hindu Pushups

Standard Pushups are quite easy to learn without much discussion, but follow closely with how to do Hindu Pushups.

  • Lay prone on the floor and space your feet shoulder width apart to assume the normal Pushup position.
  • Form an inverted V with your body by maintaining a flat back and pushing your hips back to point your glutes into the air. In yoga this is also referred to as the downward dog position.
  • Keeping your glutes in the air, you initiate the first part of the movement by bending at the elbows and lowering your chest to the floor.
  • From this point, your will simultaneously lower your hips down while also extending your arms out. The movement will appear as if a carnival ride that sways the boat back and forth.
  • Chest will be up as your shoulders are pushed back in the upward dog position keeping your legs tight.
  • Trace your movement back by bending at the elbows, lowering your chest, and pressing your glutes back into the air.

That would make this one repetition. You want to try hard not to allow your body to touch the floor. This will stop the movement and cause pain in your sternum if it hits too hard.

How Many Hindu Pushups Per Day?

As mentioned, you can do the Hindu Pushups daily with no need to have a rest day away from them. Exercises using external resistance tear the muscles more microscopically, which is why the infamous rest day has always been noted. However, using your body weight does not put as much resistance on the body.

The amount to perform per day varies person to person.

So you can start with 3-4 sets of 5-10 Hindu Pushups per day if not very active. Those that exercise daily would execute 15-25 at first and go from there for repetitions.

Constant use of this exercise has made it to where you could reach into the hundreds of repetitions daily. Basically, go off of how difficult it feels for your body, but don’t make it easy either.


Everyone can utilize Hindu Pushups in their daily routine unless medically told you can’t perform this movement.

Follow the steps that we mentioned above, and you will be well on your way to noticing how much stronger and healthier your body feels. Make this a lifestyle choice and not just something that you have to do.

Relax and enjoy the resistance your body naturally brings.

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Does Running Make Your Legs Bigger?

Does Running Makes your Legs bigger?

People often wonder why their legs are getting bigger from running. The common thought process is aerobic training only slims the body and does not make it grow, but this is not the truth for many. The main reason has to do a lot with your body type and the number of calories you are consuming.

Running, just like any form of exercise, utilizes muscles to create movement and propel your body forward. One major reason to consider with how running builds muscle is the type of running you do.

Distance and intensity counts a lot when it comes to muscle growth. Running is just not for cardiovascular health as many people think, but it does not simply increase the size of your legs like resistance training does.

What does Running do to Your Legs?

This type of exercise activates the primary muscle groups in your legs known as quadriceps, hamstrings, calves, and glutes as well. These large muscle groups when targeted become stronger and tear the muscles microscopically, which encourages muscle regeneration causing your legs to get bigger.

Bigger does not necessarily mean in size where your pants will not fit.

Slight changes will be seen in the size of your legs, but without enough calories and more intense running your leg muscles do not increase drastically. Instead, you can see them become more defined and the muscle separation is apparent.

You would need to perform sprints instead for bigger muscle development. Alternatively you can increase your long distance running tempo faster and slower instead of maintaining the same pace all the time.

So does running make your legs bigger this way?

The answer is yes it may make it bigger if you either do sprints or perform running interval training unless your body isn’t genetically designed that way.

Bigger Legs depends on your Genetics too

Genetics are what you are born with. In terms of body development, this is the ability for your body to change naturally without the use of modifiers such as steroids.

A lot of change has to do with the amount of different muscle fibers you have called slow twitch and fast twitch.

Without giving you an entire anatomy lesson, the easiest way to understand these fibers are slow twitch enables you to have more endurance. Slow twitch fibers do not grow as big and give the lean appearance more. An example are long distance runners.

Then fast twitch muscle fibers encourage more explosive strength naturally. You will see bigger muscles if you have fast twitch muscles more abundant, and the size changes easier than slow twitch.

An example for this would be sprinters. They can accelerate fast under short distances, but longer runs are difficult to accomplish.

You can train your muscles to adapt and force change by various training methods as your body becomes stronger. Not everyone who was meant to squat heavy was born that way, and the same applies to all long distance runners. The process will take longer to adapt, but you can make changes if you push your body to change overtime.

When out of shape it is hard to tell at first which type of body you have, but overtime if your legs are getting bigger and long distances are not easy, then you can most likely assume you have more fast twitch muscles in your body.

Normally the legs will begin to slim down first before any muscle starts to show if your carrying extra body fat. As they begin to slim you can start seeing muscle definition until body fat is at an athletic level.

After this point, you will not see leg growth as significant because muscle does not increase as quickly as fat does.

Other Ways to Make Your Legs Bigger and Stronger

If you want bigger legs then running is not your only option. You can also perform exercises to develop your legs that isolate the lower body, which place muscles under more tension for progress.

The best exercises to add in a few times per week are squats, lunges, and step ups.

If you have been wondering how to make your thighs bigger, then these exercises are definitely needed.


How to do Squats with a Barbell

This exercise primarily uses your quads, thighs, and hips to execute the movement. Glutes become more involved if you use resistance, or pre-activate them with exercises such as kickbacks.


How to do Step Ups

Lunges require a lot of quad, thigh, hamstring, and glute use. These are great if trying to strengthen your knees as well. You can perform them stepping back or forward.

Step ups 

There are executed when you place one of your feet on a higher elevation and step up controlling your balance. They also improve knee and core strength while utilizing your quads, hamstrings, hips, and calves.

All the above three exercises can be performed without weights if desired, and in the convenience of home as well.

However, if you want bigger changes you need to use more weight instead of just using your body weight. So instead of bodyweight squats you can do dumbbell squats or barbell squats.

Its always recommended to start with bodyweight exercises and after few weeks you can progress to dumbell squats or barbell squats.

Aside from exercise, the amount of calories you consume makes a difference. An active person who exercises regularly is going to burn more calories.

This is good for fat loss only, but if you want to see an increase in leg size from running then calories need to be consumed more than what is being used.

Muscles use protein to repair and grow during protein synthesis. Without enough protein being consumed they just cannot grow very much because your muscles need this to make everything successfully. You will also feel sore after your runs with a lack of protein intake.

You do not have to drink multiple protein shakes or anything to eat beyond what you need. All nutrients can have negative effects when consumed excessively and not just the well-known carbohydrates.

Also, you are giving your muscles nutrients to grow and not just recover only. The main reason most people do not see muscle growth is because not enough food is being consumed, and eating in a deficit for too long also does not support fat loss well either.

Supply your metabolism with energy by eating enough food daily for both fat loss and bigger legs.

Running Equipment for Legs

There is actually resistance equipment available for you to use in leg development. Adding resistance supports the use of muscles more than normal, but does not necessarily mean you will be able to run longer either as this is based on endurance.

First thing you should do is to decide if you want more growth or increase endurance.

The three types of equipment you can purchase for different running variations are resistance bands, weighted vest, and ankle weights.

1. Resistance Bands

Resistance bands come in a variety of shapes and sizes. The one that you would want is called a stride resistance band, which attaches to your thighs and stay in place while you run.

These are more for sprinting or short distances instead of doing miles of running. However, this is still great to utilize before the distance runs or as an accessory to your running program. They build up speed, strength, and leg development.

2. Weighted Vests

Weighted Vests come in handy the most because they are the safest of the three and place all the resistance on your legs naturally. This means the weight is distributed evenly since the vest is worn over your upper torso.
Weighted Vests

Before executing on a run, you should test and see if your muscles and joints are strong enough to carry the extra load. You can do this by performing squats and walking with the weight on. Normally they do not exceed 20lbs in resistance and can be adjusted.

We searched and found three best options for weighted vests that you can buy from Amazon.

Last update on 2021-07-31 at 16:28 / Images from Amazon Product Advertising API

3. Ankle Weights

Henkelion Ankle Weights

The last one to consider are ankle weights. These are a bit mixed in opinions on to use or not, but many see results in leg development from their use. Definitely wear these for walking instead to get used to the resistance just around your ankles. After some acclimatizing to the equipment you can start going for jogs instead of walks.

So Does Running Make Your Legs Bigger?

You can see from what was covered that there are no definitive results from running unless your body is designed that way to grow.

A lot of this has to do with how you run, eat, and just if you are meant to have a bigger pair of legs.

The easiest ways to make your legs bigger are mixing all of the above tips together.

Running only is most likely not going to make your legs much bigger. There is no resistance being added in enough to increase the use of muscles after they have adapted to the distances being ran.

Consuming more nutrients may help for a short time, but resistance or more sprinting is needed to actually see leg development.

Running on a calorie deficit is going to help keep your legs slim if this is what you prefer. Muscle will develop in place of the fat being lost, but will not grow too much beyond normal.

Instead, this will give the lean look instead of bigger legs.

Enjoy running and give some of the ideas that we have covered a try if you want to build bigger legs.

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