Exercise Guide
Knee Push-up
The push-up scaled to roughly half your bodyweight by dropping the knees, so you can build the pattern with full range instead of half-repping the full version.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Chest
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
TricepsShouldersCore
How to Perform
- 1
Kneel down and place your hands slightly wider than your shoulders, then walk them forward until your body forms a straight line from knees to head.
- 2
Cross your ankles and brace your core so your hips do not sag.
- 3
Lower your chest to just above the floor, keeping your elbows at roughly 45 degrees from your ribs.
- 4
Press back up until your arms are straight.
Tips
- ★Hips stay in line with your shoulders - the moment they drop, the core has stopped working.
- ★Move the knees further back as you get stronger; that is the bridge to a full push-up.