Knee Push Ups
Equipment Needed
About This Exercise
A beginner-friendly push up variation performed from the knees instead of the toes. This reduces the load on the upper body while maintaining the same movement pattern, making it an excellent progression toward full push ups.
How to Perform
- 1
Setup
Start on all fours, then walk your hands forward and lower your hips so your body forms a straight line from your head to your knees. Cross your ankles behind you and keep your hands slightly wider than shoulder-width apart.
- 2
Lower
Bend your elbows to lower your chest toward the floor, keeping your elbows at roughly a 45-degree angle from your body.
- 3
Bottom Position
Lower until your chest is just above the floor. Maintain the straight line from head to knees throughout.
- 4
Press Up
Push through your palms to extend your arms and return to the starting position. Fully extend your arms at the top.
Form Tips
- •Keep a straight line from head to knees — no sagging hips
- •Elbows at 45 degrees, not flared out wide
- •Engage your core throughout the movement
- •Full range of motion — chest near the floor at the bottom
Common Mistakes to Avoid
- •Letting the hips sag or pike up
- •Not going low enough
- •Placing hands too far forward instead of under the shoulders
- •Flaring the elbows out to 90 degrees
Primary Muscles
Secondary Muscles
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