Knee Push-Up

Technique

Kneel on the floor with your hands shoulder-width apart and your body forming a straight line from knees to head. Lower your chest to the floor by bending your elbows at roughly 45°. Keep your core braced and hips level throughout. Press back up to the starting position.

Steps

1. Place your knees on the floor and your hands shoulder-width apart
2. Align your body in a straight line from your knees to your head
3. Brace your core and keep your hips level
4. Lower your chest by bending your elbows at roughly 45 degrees
5. Press through your hands to return to the starting position

Common mistakes

• Letting the hips sag or rise out of alignment
• Flaring the elbows straight out to the sides
• Stopping before the chest approaches the floor
• Placing the hands too far forward

Variations

• Close-grip knee push-up
• Wide-hand knee push-up
• Knee push-up with hands on a low platform
• Resistance-band knee push-up

FAQ