Muscle groups

Triceps, Chest, Core, Shoulders


Start by kneeling down on the ground, and lean forwards to get into a Knee Push Up top hold position.

Protract your scapulas and remove any arch on your back by performing a posterior pelvic tilt.

Perform a single Knee Push Up rep and, as you extend your arms, lift your knees off the ground. Complete the rep by holding a Straight Arm Plank position for at least 2 seconds.

Lower your knees back down to the ground to connect reps until the required amount is reached.

Movement Group


Required Equipment


Progressions And Regressions

Knee Push Up to Plank