Knee Push-Up
Knees rest on the floor while performing the push-up.
- Level
- Beginner
- Movement
- Push up · Kneeling
- Tracks
- Reps only
Works
Shoulders Chest - Serratus
Triceps Abdominals
How to do it
- Kneel on the floor with your knees hip-width apart.
- Place your hands on the floor slightly wider than shoulder-width, in line with your chest.
- Engage your core to form a straight line from head to knees.
- Lower your chest toward the floor by bending your elbows.
- Push through your palms to extend your arms and return to the start.
Common mistakes
- Allowing the hips to drop or pike upward.
- Flaring the elbows out too wide.
- Failing to lower the chest close enough to the floor.
- Looking up instead of keeping the neck neutral.
Tips
- Squeeze your glutes to prevent your hips from sagging.
- Keep your elbows tucked at a 45-degree angle relative to your torso.
- Focus on pushing the floor away rather than just lifting your body.
Details
- Base movement
- Push up
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Hand placement
- Flat palms
- Body position
- Kneeling
