fitvee home
See the plans

Knee push-ups, built up slowly

By the fitvee team · Last updated

The floor push-up with a shorter lever. Keep the line from your head to your knees, and build from a small bend.

On a mat, a man holds the top of a knee push-up: hands under his shoulders, knees down, body in one line.
Knee push-up, from the plan

A knee push-up is a real push-up with a shorter lever. Your knees stay on the floor, so the load is smaller, but your body must still hold one straight line. It is the step that makes the floor feel familiar.

A small bend is fine to begin with. Lower only as far as you can keep your hips in line, and press back smoothly. Wrists complaining? Make soft fists on the floor, or go back to the incline push-up for a while.

The moves, one by one

Set up on a mat first, then see the plank that supports the move and the full push-up that follows.

  1. Knee push-up

    6 repsOn the floor

    On a mat, a man holds the top of a knee push-up: hands under his shoulders, knees down, body in one line.

    Hands under your shoulders, knees walked back until your body makes a straight line from head to knees.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
    2. Place your hands under your shoulders, a little wider. Walk your knees back until your body makes a straight line from head to knees.
    3. Breathe in and bend your elbows, bringing your chest toward the floor. A small bend is fine.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 5 to 8 push-ups, then lower your hips and rest.
    Easier

    Put your hands on a sturdy counter and do incline push-ups, or do fewer reps with a smaller bend.

    Take care
    • Wrists: make soft fists on the floor, or choose the incline push-up with hands on a counter.
    • Knees: add a second folded towel under them.
    • Shoulders: use a smaller bend and stop short of any pinch.

    The full page for Knee push-up

  2. Knee plank

    20 sOn the floor

    On a mat, a man holds a knee plank on his forearms, body in one line from his knees to his head.

    A plank with your knees down. It teaches you to hold your body in one line.

    1. Kneel on a mat or folded towel on a non-slip floor.
    2. Place your forearms on the floor, elbows under your shoulders.
    3. Walk your knees back until your body makes a straight line from head to knees.
    4. Draw your lower belly in a little and hold, breathing steadily.
    5. Hold for 15 to 20 seconds, then lower your hips and rest.
    Easier

    Hold for 10 seconds, or rest your hands on a counter and lean in (a counter plank).

    Take care
    • Shoulders: keep your elbows right under your shoulders. Stop short of any pinch.
    • Knees: put a folded towel under your knees.
    • Back: if your lower back aches, lift your hips a little or rest sooner.

    The full page for Knee plank

  3. Push-up

    6 repsOn the floor

    On a mat in a bright living room, a man holds the top of a push-up, body in one line from head to heels.

    The goal. Try it for a few reps and drop back to your knees when your form starts to slip.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
    2. Place your hands under your shoulders, a little wider. Step your feet back, hip-width apart, until your body makes a straight line from head to heels.
    3. Breathe in and bend your elbows, bringing your chest toward the floor.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 4 to 6 push-ups. Stop while your form is still clean, then lower to your knees and rest.
    Easier

    Drop to your knees (a knee push-up), or put your hands on a sturdy counter.

    Take care
    • Wrists: make soft fists on the floor, or choose an incline push-up with hands on a counter.
    • Shoulders: use a smaller bend and stop short of any pinch.
    • Back: if your lower back sags, drop to your knees.

    The full page for Push-up

A simple week

  • Three days: a few knee push-ups, then a rest, then another set.
  • Add a short knee plank at the end to practise the straight line.
  • Move to the full push-up on one day when the knee version feels easy.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

See the calisthenics plan

Pick your age on the plan's page

More to read and try

What the guidelines say

Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.

Stop signs

General information, not medical advice.

How we write and check our pages

28-day calisthenics planSee the plan