Knee Push-Up
A push-up performed from the knees rather than the toes, shortening the lever to build pressing strength for the full push-up.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3
- Reps
- 8–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel on a mat with hands on the floor slightly wider than shoulder width and walk the hands forward until there is a straight line from knees to head.
Brace the core and keep the hips in line with the torso.
Lower the chest toward the floor, elbows at about 45 degrees.
Stop when the chest is just above the floor.
Push back up to straight arms.
Breathing: Inhale as you lower, exhale as you push.
Coaching tips
Hips forward, not piked
Chest leads
Full range
Common mistakes
Piking the hips up
Dropping only the head
Hands too far forward
Safety notes
Use a mat or pad under the knees.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.