WorkoutShow
Knee Push-Ups Drag to rotate
Upper Body & Back

How to do Knee Push-Ups

Knee push-ups are a beginner-friendly push-up variation that builds chest, shoulder and triceps strength.

Difficulty
Beginner
Equipment
None or Yoga Mat
Sets & reps
3 sets of 8-15 reps

Target muscles

  • Pectorals
  • Triceps
  • Anterior Deltoids

Also works

  • Core
  • Serratus Anterior
PrimarySecondary
Technique

Step-by-step instructions

  1. Start on your hands and knees, hands slightly wider than shoulders.
  2. Walk your hands forward so your body forms a straight line from knees to head.
  3. Bend your elbows to lower your chest toward the floor.
  4. Stop just above the floor.
  5. Push back up to straight arms and repeat.

Common mistakes

  • Hips bending or piking up.
  • Flaring the elbows straight out.
  • Not lowering far enough.
  • Dropping the head.

Benefits

  • Builds upper body pushing strength.
  • Perfect progression toward full push-ups.
  • Easier on wrists and shoulders.
  • Strengthens the core.

Knee Push-Ups: Build Up to the Full Push-Up

Supporting your weight on your knees reduces the load so you can practise perfect push-up form. It is the ideal starting point for beginners and a great way to add extra volume when full push-ups get too hard.

Form Checklist:

  • Keep a straight line from knees to head.
  • Elbows at about 45 degrees from your body.
  • Lower your chest, not your hips.
Keep going

More Upper Body & Back exercises

Push ups

Push-ups primarily target the chest muscles (pectoralis major), shoulders (deltoids), and triceps, while also engaging the core, back, and arm muscles for stability and support.

Intermediate Pectoralis Major (Chest)

Pike Push-Ups

Pike push-ups lower the head toward the floor from an inverted V to build shoulder strength without weights.

Intermediate Deltoids

Superman

The superman lifts the arms, chest and legs off the floor while lying face down to strengthen the lower back and glutes.

Beginner Erector Spinae
Train Knee Push-Ups in 3D