Push Up on Knees

Knee Push-Ups

Performing push-ups on your knees is a modified version of the standard push-up that reduces the load on your upper body, making it a suitable option for individuals who are working on building strength or are new to exercising. Here are step-by-step instructions for the exercise:

Video Instructions On How To Do Knee Push-Ups

Push-Up on Knees:

Starting Position:

  1. Setup: Begin by getting down on the floor on your hands and knees. Your hands should be directly under your shoulders, and your knees should be hip-width apart.
  2. Alignment: Ensure a straight line from your head to your knees. Your back should be flat, and your core engaged.


  1. Lowering Phase: Inhale as you slowly bend your elbows, lowering your chest towards the floor. Keep your elbows at a 45-degree angle to your body to engage your chest muscles.
  2. Depth: Lower your body until your chest is just above the floor. Keep your neck in a neutral position, looking slightly ahead of you.
  3. Pushing Phase: Exhale as you push through your hands, straightening your arms and returning to the starting position. Focus on using your chest and arms to lift your upper body.


  • Control the Movement: Keep the movement slow and controlled, both on the way down and the way up, to maximize muscle engagement.
  • Engage Your Core: Tighten your abdominal muscles throughout the exercise to maintain a stable and straight body position.
  • Comfortable Pace: Find a pace that allows you to maintain proper form. It’s more important to perform the exercise correctly than to rush through it.
  • Breathing: Inhale as you lower your body, and exhale as you push back up.
  • Modify as Needed: If you find this version too challenging, you can further modify by placing your hands on an elevated surface (e.g., a bench) or doing wall push-ups until you build enough strength.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions or concerns.