Knee Push-Up
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
See this lesson’s sources0% read · 1 min left
A floor push-up pivoting from the knees instead of the toes, shortening the lever to reduce load while keeping the full horizontal chest angle.
Detail
Adopt a push-up position but rest on the knees (ankles crossed or feet up), keeping a straight line from knees to head — do not let the hips pike or sag. Lower the chest toward the floor and press back. Pivoting at the knee shortens the body lever, so the arms support less weight than in a full push-up while the chest still works at the full horizontal angle.
This is the standard regression for trainees who can manage the horizontal position but not yet full reps. Progress by transitioning to negatives (lower on knees... no, lower full and return to knees) or directly to full Push-ups once 12-15 clean knee reps are easy.
Key facts
- Knees-down pivot shortens the lever, reducing load vs full push-up.
- Maintain a straight knee-to-head line — no hip sag or pike.
- Common stepping stone to the full push-up (aim ~12-15 clean reps first).
Connections
- Push-Up Progression — step 3.
- Push-ups — the next target.
- Pectoralis Major — prime mover.
Sources
Exercise guides
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.