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Knee Push-Up

Kneeling Push-Up

Calisthenics / Beginner
  • Chest
  • Abs
  • Triceps
  • Middle Back
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  • Variations
  • Tips
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How to do the Knee Push-Up - Learn Proper Knee Push-Up Form

  1. Step 1: Assume a standard push-up position. Next, get down on your knees instead of placing your weight on your feet. Feet should be crossed behind you.
  2. Step 2: Your body now should look like a check mark, with your feet crossed behind you, knees to head forming a straight line. and arms straight with hands shoulder-width apart on the ground. This is the starting position.
  3. Step 3: Begin exercise by lowering your chest to the ground by bending at the elbows. Don't let your hips sag down. Pause, then push back up to starting position. This completes one rep.

Knee Push-Up Variations and Knee Push-Up Alternatives

  1. Variation 1: Adjust the width of your hands to target different areas of the chest.
  2. Variation 2: If this modified push-up is too easy. Do traditional push-ups with feet on the ground.

Knee Push-Up Tips

  1. Tip 1: Keep elbows tucked into sides when pushing up.
  2. Tip 2: Use an exercise mat to place under knees.
  3. Tip 3: Knees to head must be in a straight line during the entire exercise.
  4. Tip 4: This push-up variation is easier than a traditional push-up. So for those struggling with other types of push-ups, this exercise is for you.

Knee Push-Up Records and Knee Push-Up Statistics from Site Users

Knee Push-Up - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
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Knee Push Up Workout Programs (Workout Plans that use the Knee Push-Up)

Workout PlanDifficulty
Thumb Beginner
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Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
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Knee Push Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Abs blue Triceps blue Middleback blue Chest orange

Knee Push Up Equipment

Knee Push Up Training Details

The knee push-up is a calisthenics exercise that primarily targets the chest and to a lesser degree also targets the abs, triceps, and middle back.

The only knee push-up equipment that you really need is the following: exercise mat. There are however many different knee push-up variations that you can try out that may require different types of knee push-up equipment or maye even require no equipment at all.

Learning proper knee push-up form is easy with the step by step knee push-up instructions, knee push-up tips, and the instructional knee push-up technique video on this page. The knee push-up is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the knee push-up video, learn how to do the knee push-up, and then be sure and browse through the knee push-up workouts on our workout plans page!

Knee Push Up Sports

Knee Push Up Force Type: Push
Knee Push Up Mechanics Type: Compound
Knee Push Up Other Names: Modified Push-Ups, Modified PushUps, Modified Push Ups, Knee push-up, knee push-ups, knee push ups, knee pushups, Kneeling Push-Ups, Kneeling Push Ups

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