What muscles does the Bent Side Knee Push-up work?

The Bent Side Knee Push-up primarily targets the chest, triceps, and shoulders while also engaging the core muscles, especially the abs, for stability. The knee movement adds an extra challenge for the obliques.

Do I need any equipment for the Bent Side Knee Push-up?

No equipment is required for the Bent Side Knee Push-up, making it ideal for home or outdoor workouts. A yoga mat can be used for comfort and to protect your wrists and knees.

Is the Bent Side Knee Push-up suitable for beginners?

Beginners can perform this exercise if they have basic push-up strength and balance. For an easier version, lower your knees to the mat while performing the movement to reduce resistance.

What are common mistakes when doing the Bent Side Knee Push-up?

Common mistakes include flaring the elbows too wide, letting the hips sag, and rushing the movement without control. Keep elbows close to your body, maintain a straight back, and move slowly with engaged core muscles.

How many sets and reps should I do for the Bent Side Knee Push-up?

Start with 3 sets of 8–12 reps per side, focusing on proper form rather than speed. Adjust the reps based on your fitness level, increasing gradually as you get stronger.

Are there safety considerations for the Bent Side Knee Push-up?

Ensure you warm up before starting to reduce the risk of shoulder or wrist strain. Keep your movements controlled and avoid locking out your elbows at the top to protect your joints.

What variations can I try to make the Bent Side Knee Push-up harder?

To increase difficulty, perform the exercise with elevated feet or add a push-up hold at the bottom for extra time under tension. You can also wear a weighted vest for added resistance.

Bent Side Knee Push-up

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Begin in a plank position with hands shoulder-width apart and your body in a straight line. Shift your weight to one side, bend the opposite knee toward your chest, then lower your chest toward the ground by bending your elbows, keeping them close to your body. Push back up, maintaining core engagement and repeat on the other side.

Step-by-Step Instructions

Here's how to perform the Bent Side Knee Push-up:
Start in a plank position with your hands shoulder-width apart, fingers pointing forward, and your body in a straight line from head to heels. Engage your core and glutes to maintain a stable plank.
Shift your weight to one side, bending the knee of the opposite leg and bringing it towards your chest. Keep the knee of the working leg slightly bent and off the ground.
Lower your chest towards the ground by bending your elbows, keeping them close to your body. Aim to lower your body until your chest is just above the ground.
Push back up to the starting position by extending your elbows, maintaining a straight line from head to heels.
Repeat the movement for the desired number of repetitions, then switch to the other side and perform the same number of repetitions.

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Frequently Asked Questions

What muscles does the Bent Side Knee Push-up work?: The Bent Side Knee Push-up primarily targets the chest, triceps, and shoulders while also engaging the core muscles, especially the abs, for stability. The knee movement adds an extra challenge for the obliques.
Do I need any equipment for the Bent Side Knee Push-up?: No equipment is required for the Bent Side Knee Push-up, making it ideal for home or outdoor workouts. A yoga mat can be used for comfort and to protect your wrists and knees.
Is the Bent Side Knee Push-up suitable for beginners?: Beginners can perform this exercise if they have basic push-up strength and balance. For an easier version, lower your knees to the mat while performing the movement to reduce resistance.
What are common mistakes when doing the Bent Side Knee Push-up?: Common mistakes include flaring the elbows too wide, letting the hips sag, and rushing the movement without control. Keep elbows close to your body, maintain a straight back, and move slowly with engaged core muscles.
How many sets and reps should I do for the Bent Side Knee Push-up?: Start with 3 sets of 8–12 reps per side, focusing on proper form rather than speed. Adjust the reps based on your fitness level, increasing gradually as you get stronger.
Are there safety considerations for the Bent Side Knee Push-up?: Ensure you warm up before starting to reduce the risk of shoulder or wrist strain. Keep your movements controlled and avoid locking out your elbows at the top to protect your joints.
What variations can I try to make the Bent Side Knee Push-up harder?: To increase difficulty, perform the exercise with elevated feet or add a push-up hold at the bottom for extra time under tension. You can also wear a weighted vest for added resistance.