Knee push-up: how to do it
In short
A push-up from your knees. It is a full push-up pattern with a shorter lever. Works: chest, arms and core.
How to do it
- Use a mat or folded towel on a non-slip floor. Get down to the floor slowly onto your hands and knees.
- Place your hands under your shoulders, a little wider. Walk your knees back until your body makes a straight line from head to knees.
- Breathe in and bend your elbows, bringing your chest toward the floor. A small bend is fine.
- Breathe out and press back until your arms are straight but not locked.
- Do 5 to 8 push-ups, then lower your hips and rest.
As you go
- Keep your hips in line with your shoulders and knees.
- Breathe in as you lower and out as you press. Keep breathing.
- Lower slowly and press smoothly.
What it works
- Works
- chest, arms and core
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Easier
Put your hands on a sturdy counter and do incline push-ups, or do fewer reps with a smaller bend.
Harder
Do 8 to 10 reps, or lower for 3 counts. Move to a full push-up when this feels easy.
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.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 1, Push and plank.
The plan's note that day: From your knees. Hands under shoulders.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 1 and 6 | Day 1, week 1: Push and plank | 2 rounds: about 6 reps in a 50 s slot, 30 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Knee push-up: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan