What is Knee Push Up to Plank?

Knee Push Up to Plank is an easy calisthenics exercise combining a knee push-up with a straight-arm plank hold. It primarily targets the triceps, chest, shoulders, and core while teaching scapular control and posterior pelvic tilt. Suitable for beginners progressing toward full push-ups and improved core stability.

How to Do Knee Push Up to Plank

  1. Kneel and set: Kneel on a mat, place hands shoulder-width under shoulders with fingers spread. Keep hips stacked over knees and gaze slightly ahead.
  2. Engage core: Posteriorly tilt the pelvis, protract the scapula to remove back arch, and brace the core to form a stable torso.
  3. Lower with control: Bend elbows to lower chest toward the floor as a knee push-up, keeping elbows tucked about 45 degrees and maintaining a steady descent.
  4. Lift to plank: As you press up, lift knees off the ground and straighten arms into a straight-arm plank, keeping hips level and core tight; hold at least two seconds.
  5. Return and repeat: Lower knees back to the mat with control, reset scapular position, breathe, and repeat for the required reps while avoiding hip sag.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

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

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Knee Push Up to Plank?

This move strengthens triceps, chest and shoulders while improving core and scapular stability. It trains posterior pelvic tilt and plank control, making it a beginner-friendly bridge toward full push-ups and longer plank holds.

What common mistakes should I avoid?

Avoid arching the lower back, flaring elbows, lifting the hips too high, rushing the transition, or losing scapular control. Focus on slow, controlled reps, neutral neck alignment, and steady breathing for safe technique.

How can I progress or find easier alternatives?

To progress, increase plank hold time, practice full push-ups, or add slow negatives. Easier options include wall push-ups, incline push-ups, or knee push-ups without the plank hold to build strength and control first.