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Last updated March 5, 2026
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chestTricepsshoulders
Push Up - Kneeling
Perform a push-up from your knees to reduce load. Keep your core tight and lower your chest to the floor with controlled form.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttriceps
Secondary
front shouldersdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Kneel on a mat or soft surface for comfort.
- Place your hands slightly wider than shoulder-width apart on the floor.
- Walk your hands forward so your body forms a straight line from your head to your knees.
- Cross your ankles behind you.
- Step 2Starting Position
- Arms should be fully extended with a slight bend in the elbows.
- Engage your core and squeeze your glutes to maintain a rigid torso.
- Look slightly ahead of your hands to keep a neutral neck.
- Step 3Execution
- Inhale and lower your chest toward the floor by bending your elbows.
- Keep your elbows at a 45-degree angle from your torso.
- Lower until your chest is just above the floor or as low as comfortable.
- Exhale and press through your palms to return to the start position.
- Maintain core tension throughout the movement.
- Step 4Tips
- Focus on full range of motion rather than speed.
- If wrist pain occurs, use push-up handles or make fists.
- Progress to standard push-ups once you can perform 15+ reps with good form.