Kneeling Push Up

How to Perform the Kneeling Push Up

1. Start on all fours and walk your hands forward until your body forms a straight line from your head to your knees.
2. Place your hands slightly wider than shoulder-width apart with fingers pointing forward.
3. Cross your ankles behind you and keep your knees on the floor as your base of support.
4. Brace your core and maintain a straight line from your head to your knees; do not let your hips sag or pike up.
5. Lower your chest toward the floor by bending your elbows, keeping them at roughly a 45-degree angle from your body.
6. Continue lowering until your chest is just above or lightly touches the floor.
7. Push through your palms to extend your arms and return to the starting position, squeezing your chest at the top.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Provides an accessible entry point for building push-up strength.
• ✓Targets the same muscle groups as full push-ups with reduced bodyweight load.
• ✓Requires no equipment and can be performed anywhere.

Pro Tips

• ●Place a mat or folded towel under your knees for comfort.
• ●Focus on the same form cues as a full push-up: tight core, elbows at 45 degrees, full range of motion.
• ●Once you can perform 15-20 kneeling push-ups with perfect form, start transitioning to full push-ups.

Variations

Recommended Sets & Reps