Assisted One Arm Knee Push Up. How-to, proper form and tips

Assisted One Arm Knee Push Up icon

The exercise is an easy version of the One Arm Knee Push Up, focusing on the strength of one arm while offering support by the other arm.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Keep one hand under the shoulder, the other away and placed on an object such as a bench or yoga block. The first arm is vertical, the second diagonal.
  3. Extend your legs, the feet should support your body now.
  4. This is the starting position.
  5. Bend the elbow on the vertical arm, bringing the chest close to the floor.
  6. Extend the arm again returning to the initial position.
  7. Remember to practice both arms.

Hints & tips:

  • Place the knees closer to the shoulders for an easier variation.
  • To have less support from the helping arm, you can put the hand in a yoga block or a small bench.


  • Exercise is a preparation for the One Arm Push Up.
  • Chest, bicep and shoulders are activated with this movement.

Counting & gamification:

  • Count repetitions in a period, session, week or month.
  • When doing 3x10 repetitions you can switch to the One Arm Knee Push Up.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Obliques

Secondary muscles: Abs

Other names

The exercise can be found with other names. Examples are:

  • Assisted One Arm Knee Push Up
  • Assisted Single Arm Knee Push Up

Supported One Arm, by difficulty

Assisted One Arm Knee Push Up icon
1. Assisted One Arm Knee Push Up

One Arm Push Up Variants

Muscle: Core and Upper body

Collection: Push Up Variations

Category: Bodyweight