Push-up (on knees) Exercise Images
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Push-up (on knees)
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Start in a kneeling position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to knees. Lower your chest toward the floor by bending your elbows at about a 45-degree angle, then push back up to the starting position. Keep your core engaged to prevent your hips from sagging.
Step-by-Step Instructions
- Begin in a kneeling position on the floor. Place your hands slightly wider than shoulder-width apart on the ground, keeping your arms straight but not locked. Your knees should be on the floor, and your feet can be crossed behind you.
- Engage your core muscles to maintain a straight line from your head to your knees. Avoid arching your back or letting your hips sag.
- Slowly lower your body by bending your elbows, keeping them at about a 45-degree angle to your torso. Lower yourself until your chest is just above the floor.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
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Frequently Asked Questions
- Which muscles do knee push-ups work?
- Knee push-ups primarily target the chest muscles, while also engaging the shoulders, triceps, and core for stability. This makes them a great compound movement for building upper-body strength without heavy equipment.
- Do I need any equipment for knee push-ups?
- No equipment is required for knee push-ups, as they use only your body weight for resistance. You can perform them anywhere with enough floor space, and a mat can be used for added knee comfort.
- Are knee push-ups good for beginners?
- Yes, knee push-ups are ideal for beginners because they reduce the load compared to standard push-ups, making it easier to focus on proper form. They help build the strength and confidence needed to progress to full push-ups.
- What are common mistakes when doing knee push-ups?
- Common mistakes include letting the hips sag, flaring the elbows too wide, and not keeping the core engaged. To avoid them, maintain a straight line from head to knees, keep elbows at roughly a 45-degree angle, and brace your core throughout.
- How many knee push-ups should I do per workout?
- For beginners, aim for 2–3 sets of 8–12 repetitions, focusing on control and correct form. Intermediate exercisers can increase to 15–20 reps per set or add sets as strength improves.
- Are knee push-ups safe if I have wrist or shoulder issues?
- Knee push-ups are generally safe for most people, but those with wrist or shoulder pain should use a soft surface and keep movements controlled. If discomfort persists, consider push-up variations using handles or a wall to reduce stress on joints.
- What variations or progressions can I try after mastering knee push-ups?
- Once you can perform knee push-ups easily, progress to full push-ups or incline push-ups for more challenge. You can also try tempo push-ups, adding pauses at the bottom to increase muscle engagement.