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Knee push-up

Easier regression with the knees on the floor — ideal for beginners.

Execution

  1. Place the knees on the floor, feet lifted or crossed.
  2. Hands shoulder-width, keep a straight line from knees to shoulders.
  3. Stabilise the hips — no sagging or piking.
  4. Lower the chest under control, then press back up.

Tips

  • Stay on knee push-ups until you can do 3×8 clean reps, then progress to the standard version.

What knee push-ups are good for — and what they aren't

In the knee push-up, about 50 percent of body weight rests on the hands, compared with 65-75 percent for a push-up on the floor. That makes it a genuine easier option and a workable starting point, especially when no suitable elevation is on hand.

It does have a weakness worth knowing about: because the knees support the body, a large part of the core work disappears — exactly the part you'll need later for the full push-up. When a stable elevation is available, the incline push-up is therefore usually the better choice — it's similarly adjustable and trains body tension from the start.

Execution

The knees sit about hip-width apart on a mat or folded towel, with the shins either lifted or resting relaxed. What matters is the line from knees through hips to head: it stays straight. The hips should not form a bend — but for most people that's exactly what happens automatically, making the exercise much easier than it should be.

Common mistakes

  • Hips bent. By far the most common mistake. Viewed from the side, the knee-hip-shoulder line has to be straight.
  • Hands too far forward. Here too, the wrists belong under the shoulders, otherwise wrist load increases unnecessarily.
  • Staying too long. Knee push-ups are a stepping stone. Once three sets of twelve clean reps succeed, it's time to switch.

The transition to the full push-up

A proven intermediate step: start the set on your feet and only switch to your knees once clean reps run out. That way you accumulate volume in the harder position without ending the set early. Alternatively, switching to a low elevation is usually the more direct route.