Knee Push-Up
A bodyweight horizontal press supported by the hands and knees.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Kneel on a mat, place your hands under your shoulders, and form a straight line from knees to head.
Do the rep
- Lower your chest by bending your elbows while keeping the trunk firm.
- Press the floor away until your arms are straight.
What counts as a rep
A rep counts when the chest touches the floor target and the arms return to lockout with knees, hips, and head aligned.
One rep starts at locked arms, touches the chest to the floor target, and ends at locked arms with knees, hips, and head aligned.
Breathing
Breathe in as the chest lowers; exhale as you press from the floor.
Cues
- Knees to head stay aligned
- Lower the chest
- Press evenly
Common mistakes
Bending at the hips
What you seeThe hips move back while the chest stays high.
FixKeep the hips forward and lower the torso as one unit.
A straight knee-to-head line keeps the movement a press.
Stopping above the floor target
What you seeThe chest reverses before touching the target.
FixLower until the chest touches the target before pressing up.
Chest contact and locked arms define the full pressing range.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the hips bend or the chest cannot reach the floor target under control.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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