Knee push-up
A knee push-up is a push-up done with your knees on the floor instead of your toes. It works the chest, shoulders and triceps with less body weight, so you can do clean reps while you build up to full push-ups.
- Group
- Upper body
- Equipment
- A mat
- A first set
- 12 reps
How to do it
Start position
Kneel on a mat with your hands flat a little wider than your shoulders, arms straight, body in a straight line from head to knees, feet crossed and lifted behind.
One rep
- Bend your elbows back at about 45 degrees, lowering your chest toward the floor with your body straight from head to knees.
- Push back up until your arms are straight.
Tempo
About 2.2 seconds per rep, at a controlled pace. A set of 12 takes around 26 seconds.
Form cues
- Your knees and hands stay planted.
- Keep your hips in line, not bent.
- Keep your head in line with your spine.
Common mistakes
- Hips bending backPush your hips forward so your thighs and back form one line.
- Only the head dippingLower your chest toward the floor, not your nose.
- Knees too close to the handsWalk your hands forward until your body is a long straight slope.