Exercise
PUSH-UP (ON KNEES)
Form cues
About
A modified push-up performed with the knees on the floor, reducing the bodyweight load by approximately 50–60% compared to a full push-up. The ideal starting point for building pushing strength and proper push-up mechanics.
Instructions
Step-by-step technique
Set your starting position
Begin on your hands and knees with your palms placed slightly wider than shoulder-width apart. Ensure your hands are positioned directly under your shoulders to create a stable base of support for your upper body.
stable baseAlign your body properly
Extend your knees backward so that your body forms a straight line from your head down to your knees. Engage your core muscles firmly to prevent your hips from sagging toward the floor during the movement.
straight lineLower toward the floor
Inhale as you slowly bend your elbows to lower your chest toward the floor. Maintain the straight alignment of your spine throughout the descent, ensuring your neck remains neutral rather than tucking your chin.
controlled descentMaintain optimal elbow angle
As you descend, keep your elbows tucked at approximately a 45-degree angle relative to your torso. This specific position protects your shoulder joints while effectively engaging your pectoral muscles and triceps throughout the repetition.
elbows at 45Press back to start
Exhale while forcefully pressing through your palms to return your body to the starting position. Extend your arms fully without snapping or locking your elbows at the top to keep tension on the muscles.
smooth driveCommon mistakes
What goes wrong — and why
Hips rising into a pike position
A piked hip position shortens the pushing lever and reduces chest and tricep engagement.
Maintain a straight line from the knees to the head; the hips should be level with the torso.
Head dropping forward on the descent
Head-first lowering creates cervical extension and signals a too-wide hand placement.
Keep the head neutral; the chest should lead the descent, not the chin.
Rushing to transition to full push-ups before mastering this form
Progressing before technique is solid reinforces poor movement patterns.
Master 3 sets of 12–15 controlled knee push-ups with perfect form before progressing to full push-ups.
Variations · Progressions · Regressions
Adaptations for every level
Wall Push-Up
Push away from a wall for the lowest-demand version of the push-up, building the movement pattern from standing.
Knee Push-Up with Rotation
Add a rotation at the top of each push-up, reaching one arm toward the ceiling to engage the obliques.
Full Push-Up (toes only)
Remove the knee support and perform the full-body push-up once knee push-up mastery is achieved.