How to do a Knee Push-Up
- Kneel and place hands slightly wider than shoulders on the floor.
- Walk your knees back so your body forms a straight line from head to knees.
- Bend your elbows to roughly 45 degrees and lower your chest toward the floor.
- Press back up until your arms straighten.
- Keep your core tight so your hips do not sag.
Keep in mind
- Keep a straight line from head to knees — the hips stay in that line.
- Set the hands under the shoulders, not up beside your head.
- Lower the chest to the floor, not the chin.
- Push the floor away and let the shoulder blades spread at the top.
Common mistakes
- The hips sagging or sticking up — think of it as a plank on your knees.
- Only going halfway down — do fewer reps and use the full range.
- Knees on a hard floor — put a towel or a mat under them.
Breathing
Breathe in on the way down, out as you press up.
Take care
Padding under the knees matters more than it sounds — a bruised kneecap costs you a week of this exercise.
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