How to do a knee push-up
A knee push-up is a push-up done with your knees on the floor, so you press less of your bodyweight. It builds the chest, shoulder and triceps strength you need for a full push-up.
- Upper body
- No equipment
- 10 reps
modified push-up, kneeling push-up, half push-up
How to do it
- Kneel on a mat and place your hands slightly wider than your shoulders.
- Walk your hands forward until your body is one straight line from head to knees.
- Brace your belly and squeeze your glutes so your hips do not bend.
- Bend your elbows to lower your chest toward the floor, elbows angled back.
- Push the floor away to straighten your arms and return to the start.
Form cues
- Knees down, body in one line
- Chest to the floor
- Put a cushion under your knees
Muscles worked
Main: chest, triceps, shoulders
Also: core
Common mistakes
- Bending at the hips with the glutes up in the air. Fix: Move your hands further forward and push your hips down until they line up with your shoulders and knees.
- Lowering only the head. Fix: Keep your neck in line and lower your whole chest.
- Flaring the elbows wide. Fix: Tuck your elbows back to about 45 degrees from your body.
Make it easier: Wall push-up
Stand facing a wall, put your hands on it at shoulder height and do push-ups against it.
Make it harder: Push-up
Lift your knees and balance on your toes, keeping the same straight line.
In a workout
Do 10 reps per set, for 2-4 sets. When 3 sets of 10 feel easy, try a few full push-ups.
Safety: If your knees are sensitive, use a folded towel, and stop if you feel wrist or shoulder pain.
Questions
Do knee push-ups still build strength?
Yes. They train the same muscles as full push-ups with a lighter load, so you can do more good reps.
When should I switch to full push-ups?
When you can do 3 sets of 10-15 knee push-ups with a straight body and full depth.
Should my feet be up or down?
Either works. Crossing your ankles in the air is fine if it feels more stable.
