Also known as: modified push-up, kneeling push-up, knee press-up, half push-up
What is Knee Push-Up?
A Knee Push-Up is a modified push-up done with knees on the floor to reduce load while keeping push mechanics. It primarily targets the triceps and shoulders, engages upper-back stabilizers, and is an easy option for beginners building pressing strength.
How to Do Knee Push-Up
- Start in plank: Begin on hands and knees with hands under shoulders and knees on the floor, forming a straight line from head to knees; brace core and keep neck neutral.
- Hand placement: Place hands slightly wider than shoulder-width with fingers splayed for stability; press through palms to distribute weight and protect the wrists.
- Lower with control: Inhale and bend elbows, lowering your chest toward the floor while keeping hips level; stop when elbows reach about 90 degrees or earlier if strained.
- Press up: Exhale and press through palms to straighten elbows, lifting the torso back to start while keeping core engaged and avoiding hip sag or piking.
- Progress safely: Increase reps, reduce knee support, or use an incline to progress; stop if shoulder pain occurs and consult a coach to adjust form and load.
Muscle Groups
Triceps, Shoulders, Trapezius, Latissimus, Back
Description
Start in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body.Keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up's benefits.
Progressions and Regressions
- Negative Knee Push Up
- Negative Push Up
- Knee Push-Up (current)
- Incline Push Up
- Push Up
- Diamond Push Up
- Decline Push Up
- Pseudo Planche Push Up
Frequently Asked Questions
What are the benefits of knee push-ups?
Knee push-ups build pressing strength, improve shoulder and triceps endurance, and reinforce push-up mechanics with less load. They help beginners increase volume, improve form, and engage core and upper-back stabilizers before progressing to full push-ups.
What common mistakes should I avoid with knee push-ups?
Avoid sagging hips, flared elbows, and letting the head drop. Maintain a straight line from head to knees, tuck ribs slightly, and use controlled depth. Focus on quality reps rather than quantity to prevent strain.
How can I progress from knee push-ups to full push-ups?
Gradually increase reps, reduce knee support, and practice incline or negative full push-ups. Add core and shoulder stability work, then test full push-ups only when you can perform multiple clean knee push-ups with good form.