How to do the Knee Push-up

The Knee Push-up is a push move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 2/5
• Chest
• No equipment

Form cues

1. One line from knees to head
2. Two seconds down, pause one, two seconds up
3. Don't let your hips drift back

Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.

Muscles worked

Chest — Push with your chest, body in one line

More bodyweight chest exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Wall Push-up
2. Step 2 · Knee Push-up
3. Step 3 · Push-up
4. Step 4 · Archer Push-up
5. Step 5 · One-arm Push-up Negative

More moves for the same area

• Wall Push-upLevel 1/5 · Wall
• Push-upLevel 3/5
• Archer Push-upLevel 4/5
• One-arm Push-up NegativeLevel 5/5

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