Knee Push-Up

What is Knee Push-Up?

A Knee Push-Up is an easy push-up variation where your knees stay on the floor to reduce load. It primarily targets the triceps, shoulders and upper back while building pressing strength and shoulder stability for beginners.

---

How to Do Knee Push-Up

1. Set your position: Kneel and place hands shoulder-width under shoulders, knees on the floor, forming a straight line from head to knees with neutral neck alignment.
2. Place your hands: Place hands slightly wider than shoulder-width with fingers splayed; keep shoulders stacked over wrists to protect the joints and improve leverage.
3. Brace your core: Engage your core and glutes to prevent hip sagging; keep hips level and scapulae stable. Maintain steady breathing throughout the movement.
4. Lower with control: Slowly bend elbows, lowering chest toward the floor until elbows reach roughly 45–90 degrees; keep elbows close to the body for triceps emphasis.
5. Press back up: Drive through palms and extend elbows to press the upper body back to start, keeping core engaged and shoulders stable; exhale on the press.
6. Reset and breathe: Return to the start, reset shoulder position if needed. Rest briefly between reps, exhale on the press and inhale on the descent.

---

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.

---

Movement Group

Push

---

Required Equipment

None (bodyweight only)

---

Progressions and Regressions

• Negative Knee Push Up
• Negative Push Up
• Knee Push-Up (current)
• Incline Push Up
• Push Up
• Uchi Mata Push-Up
• Band Resisted Push Up

---

Frequently Asked Questions