How to do a knee push-up
A knee push-up is a push-up done from your knees instead of your toes. Supporting less of your bodyweight makes it easier, so you can train the full push-up movement with good form while you build the strength for the full version. Done properly, it is a real exercise, not a cheat.
Muscles worked
Main: Chest (pectoralis major), Triceps, Front shoulders (anterior deltoids).
Also working: Core (abs), Serratus anterior.
How to do a knee push-up
- Kneel on a mat and place your hands on the floor just wider than your shoulders.
- Walk your hands forward until your body forms a straight line from your head to your knees. Your hips should not be bent.
- Brace your core and lower your chest toward the floor with your elbows at about 45° from your body.
- Pause just above the floor.
- Push back up until your arms are straight, keeping the line from head to knees.
Form tips
- Knees down, hips in line
- Elbows at 45°
- Chest to the floor, press up
Common mistakes
Hips piked up in the air
Bending at the hips turns it into a different move and takes the work off your chest. Move your hands forward until your hips line up with your shoulders and knees.
Head dropping toward the floor
Leading with your face shortens the range. Look at the floor slightly ahead of your hands and lower your chest, not your nose.
Knees in the wrong place
If your knees are right under your hips you are on all fours, not in a push-up. Keep them behind you so your thighs and body make one line.
Easier and harder versions
- Similar level: Incline push-up
- Harder: Push-up, Chair dip
How many to do
A good starting point is 3 sets of 10 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Are knee push-ups effective?
Yes. They train the same muscles through the same range as a full push-up with less load, which makes them a good way to build up to full push-ups.
When should I move to full push-ups?
When you can do 3 sets of 15 knee push-ups with good form, try a few full push-ups at the start of each set and finish the set on your knees.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
