Bodyweight Training

Knee Push-Up exercise

The knee push-up is a beginner variation of the traditional push-up that builds strength in the chest, shoulders, triceps, and core while reducing the load on the upper body. It’s an excellent exercise for developing proper push-up form and improving upper-body endurance.

Knee Push-Up exercise demonstration

How to perform Knee Push-Up

  1. Start on all fours with your hands slightly wider than shoulder-width apart and your knees on the ground.
  2. Walk your hands forward slightly so your body forms a straight line from your head to your knees.
  3. Engage your core and keep your back flat throughout the movement.
  4. Lower your chest toward the ground by bending your elbows, keeping them at about a 45-degree angle from your body.
  5. Pause briefly when your chest is close to the floor, then push through your palms to straighten your arms and return to the starting position.
  6. Repeat for the desired number of repetitions, maintaining proper form and steady breathing.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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