Knee Push Up exercise – Mover.tips

Easy variation for push-ups, the exercise prepares you chest and biceps for the regular push-up.

Video demonstration

(excerpt from ‘Wellness Wednesday: Give yourself 10 knee push-ups’ by Mayo Clinic)

How to and step by step instructions:

1. Kneel on the floor.
2. Put your hands on the floor shoulder-width and arms straight, fingers facing forward.
3. This is the starting position.
4. Bend your arms, bringing shoulders close to your hands and chest near the floor.
5. Straighten your arms and bring your body to the initial position.

Hints & tips:

• Put your knees closer to the chest for a lighter exercise.

Benefits:

• Strengthen your chest and biceps.

Counting & gamification:

• Set a goal for a given period such as a workout session, week or month.
• Aim to repeat the exercise until you can do the regular push-up.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Chest

Other names

The exercise can be found with other names. Examples are:

• Knee Push Up
• Assisted Knee Push Up
• Assisted Push Up

Push Up Progression

See additional information regarding this progression

Push Up sequence

Muscle: Shoulder

Incline Bent Leg One Arm Body Row Floor L Sit Heel Supported Single Leg Raise Bent Leg Supinated Grip Body Row See 55 Shoulder exercises

Muscle: Triceps

Bent Leg One Arm Body Row L Sit Supported Single Leg Raise

Muscle: Chest

Collection: Knee Push Up Variations

See the 4 exercises collection Knee Push Up Variations

Collection: Push Up Variations

See the 41 exercises collection Push Up Variations

Category: Bodyweight

Assisted Unstable One Arm Push Up Elevated Feet Mixed Grip Body Row Floor L Sit One Leg Support See 132 exercises for category Bodyweight