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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Knee Push-Up is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.