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

Knee Push Up icon

Easy variation for push-ups, the exercise prepares you chest and biceps for the regular push-up.

Video demonstration

How to and step by step instructions:

  1. Kneel on the floor.
  2. Put your hands on the floor shoulder-width and arms straight, fingers facing forward.
  3. This is the starting position.
  4. Bend your arms, bringing shoulders close to your hands and chest near the floor.
  5. Straighten your arms and bring your body to the initial position.

Hints & tips:

  • Put your knees closer to the chest for a lighter exercise.


  • Strengthen your chest and biceps.

Counting & gamification:

  • Set a goal for a given period such as a workout session, week or month.
  • Aim to repeat the exercise until you can do the regular push-up.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Other names

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

  • Knee Push Up
  • Assisted Knee Push Up
  • Assisted Push Up

Push Up Progression

Knee Push Up icon
2. Knee Push Up

Push Up sequence

Knee Push Up icon
2. Knee Push Up

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Knee Push Up Variations

Collection: Push Up Variations

Category: Bodyweight