Knee Push-Up

A beginner-friendly push-up variation performed with knees on the ground, reducing load and building foundational upper body strength.

Instructions

1. Start on your hands and knees on a mat or cushioned surface.
2. Position your hands slightly wider than shoulder-width apart, directly below your shoulders.
3. Keep your knees on the ground and your hips elevated.
4. Maintain a straight line from your knees through your hips to your shoulders.
5. Engage your core and lower your body by bending your elbows.
6. Descend until your chest nearly touches the floor while maintaining proper alignment.
7. Push through your hands to drive your body back to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your core engaged throughout to maintain a straight line from knees to shoulders.
• Place your hands slightly wider than shoulder-width for optimal chest activation.
• Lower your body under control; avoid dropping quickly to the floor.
• Your elbows should bend at approximately 45 degrees from your body.
• This variation is an excellent stepping stone toward full push-ups.
• As strength improves, progress to full push-ups by extending your legs.