Knee Push-Up
A push-up variation performed with the knees on the floor, reducing the load compared to a standard push-up.
Equipment: bodyweight
How to do it
- 1Start in a plank position, then lower your knees to the floor, keeping hands slightly wider than shoulder-width.
- 2Keep a straight line from your head through your knees, and lower your chest toward the floor by bending your elbows.
- 3Push back up to the starting position, keeping your core braced throughout.
Common mistakes
- Letting the hips pike up or sag instead of keeping a straight line from head to knees.
- Only performing a partial range of motion instead of lowering the chest close to the floor.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Knee Push-Up safe for beginners?
Yes. The Knee Push-Up is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Knee Push-Up work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
How do I make the Knee Push-Up harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
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