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Exercise guide
Knee Push Ups
A beginner-friendly push-up variation performed from the knees, reducing bodyweight load while building chest and triceps strength.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · rectus abdominis · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Start in a push-up position with your knees on the floor.
- Place your hands shoulder-width apart on the ground.
- Keep your body in a straight line from knees to shoulders.
- Lower your chest toward the floor by bending your elbows.
- Press through your hands to return to the starting position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Squeeze your glutes to keep your hips from sagging.
- Keep your elbows at roughly a 45-degree angle from your torso.
- Lower with control instead of dropping your chest quickly.