Kneeling Push-up
Overview
How to do it
- 1
Get on your hands and knees on a comfortable surface, such as a mat.
- 2
Set your hands a little wider than shoulder-width apart, and point your fingers forward.
- 3
Place your knees on the floor and let your feet relax.
- 4
Starting Position
Keep a straight line from your head to your knees. Brace your core so your lower back does not sag or arch.
- 5
Lowering Phase
Bend your elbows and lower your chest toward the floor, keeping your elbows at about a 45-degree angle to your body. Lower until your chest is just above the floor or as low as your mobility allows.
- 6
Pushing Phase
Press through your hands to straighten your arms and return to the starting position. Squeeze your chest and keep your body in a straight line.
- 7
Repeat
Complete the target number of repetitions with proper form.
Form tips & common mistakes
Keep your core tight so you maintain a straight body line and avoid excessive lower back arching.
Move slowly through both the lowering and pushing phases to improve muscle activation and control.
Choose good form over more repetitions to help lower your injury risk.
Use a soft surface or exercise mat to protect your knees.
When you get stronger, move to more challenging push-up variations, such as incline push-ups or standard push-ups.
Benefits
Lowers the challenge of a traditional push-up, so it is more accessible if you have limited upper body strength.
Lets beginners practice proper technique, including alignment and elbow position, without the strain of a full push-up.
Develops strength in the chest, shoulders, and triceps, building a base for more advanced push-up variations.
Uses the core to stabilize the body, which supports better overall stability and posture.
Lessens pressure on the wrists, shoulders, and elbows, which can suit people with joint issues or injuries.
Can serve as a warm-up, a recovery exercise, or a bridge to standard push-ups and beyond.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii
Biceps Brachii
Rectus Abdominis، Obliques، Quadriceps
Erector Spinae
