Pushing Car

Car pushing can be a fun and effective exercise that combines cardiovascular and strength training. Here’s a set of instructions for a basic car pushing exercise:

Video Instructions On How to Do The Pushing Car Exercise

Equipment Needed:

  1. A Vehicle: Make sure the vehicle is parked on a flat surface with enough space around it.
  2. Comfortable Workout Clothes: Wear comfortable athletic shoes and clothing.


  1. Warm-up:
    • Begin with a 5-10 minute warm-up. Perform light cardio exercises such as jogging in place, jumping jacks, or dynamic stretches to prepare your muscles for the activity.
  2. Check the Area:
    • Ensure the area around the vehicle is clear of obstacles and is suitable for pushing. The surface should be smooth to avoid unnecessary resistance.
  3. Body Positioning:
    • Stand behind the vehicle with your feet shoulder-width apart.
    • Bend your knees slightly and engage your core muscles.
  4. Hand Placement:
    • Place your hands on the back of the vehicle, near the trunk or bumper.
    • Keep your arms straight, but not locked, to provide better leverage.
  5. Pushing Technique:
    • Using your legs and core muscles, push the vehicle forward.
    • Take small, controlled steps, and maintain a steady pace.
    • Keep your back straight and avoid hunching over.
  6. Breathing:
    • Breathe regularly throughout the exercise. Exhale as you push and inhale during the recovery phase.
  7. Distance and Repetitions:
    • Start with a short distance and gradually increase it as you become more comfortable and stronger.
    • Perform a set number of repetitions or push for a specific duration.
  8. Rest and Recovery:
    • Take breaks between sets if needed. Listen to your body, and if you feel fatigued, take a rest before continuing.
  9. Cool Down:
    • After completing the pushing exercise, cool down with some static stretches. Focus on the muscles used, such as hamstrings, quadriceps, and calves.
  10. Hydration:
    • Drink water before, during, and after the exercise to stay hydrated.

Safety Tips:

  • Make sure the car is in neutral and the parking brake is engaged.
  • Start with a lighter vehicle and progress to heavier ones as your strength improves.
  • If you experience any pain or discomfort, stop the exercise and consult a fitness professional or healthcare provider.

Remember to tailor the intensity of the exercise to your fitness level, and always prioritize safety. If you have any pre-existing health conditions or concerns, consult with a healthcare professional before attempting new exercises.