Knee Push-Up Exercise Guide: How to Master Knee Push-Ups

The knee push-up, also known as a modified push-up, is a bodyweight exercise that works muscle groups throughout your upper body. Perform knee push-ups by placing your hands shoulder-width apart under your shoulders and resting your lower body on your knees. Engage your glutes and your core as you bend your elbows and lower your body closer to the floor.

Incorporating knee push-ups into your strength-training program can have several benefits.

1. 1. Knee push-ups can improve upper-body strength. The knee push-up activates muscle groups throughout your upper body, including your triceps, pecs, and shoulders.
2. 2. Knee push-ups can increase core stability. Similar to regular push-ups, knee push-ups require you to keep your core activated throughout the full range of motion.
3. 3. Knee push-ups are a beginner-level bodyweight exercise. Practice knee push-ups to work your way up to a standard push-up. If you want to practice other beginner-level push-up variations, try incline push-ups or wall push-ups.

For knee push-ups, begin by performing 2–3 sets of 12–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
2. 2. Bring your hips down so your body forms a straight line from your shoulders to your knees. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
3. 3. Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the elevated surface.
4. 4. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows. Pause at the bottom of the movement.
5. 5. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement. Finish the movement by squeezing your chest and triceps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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