How to do the Knee Push-Up
Primary: Chest, Triceps · also works Front Delts, Core. Also called: kneeling push up, modified push up.
Step by step
- 1
Kneel on a mat and place your hands on the floor slightly wider than shoulder-width.
- 2
Walk your hands forward until your body forms a straight line from head to knees.
- 3
Lower your chest toward the floor by bending your elbows at about 45 degrees from your torso.
- 4
Press back up to the starting position without letting your hips bend.
Coaching cues
- Keep hips in line with shoulders and knees
- Cross your ankles or keep feet down, whichever feels more stable
- Lower slowly for more control
Common mistakes
- Pushing the hips back toward the heels
- Placing the hands too far forward of the shoulders
- Rushing the reps
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Knee Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Knee Push-Up work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts, Core
How many sets and reps of Knee Push-Up should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Knee Push-Up?
Same movement pattern, different equipment: Incline Push-Up, Push-Up, Band Chest Press, Dumbbell Floor Press, Decline Push-Up, Diamond Push-Up.
Is the Knee Push-Up good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.