Knee Push-Up

The knee push-up resembles the traditional push-up, but you perform it while kneeling instead of from a high plank position. It is suitable for beginners or those struggling with lower back issues. It achieves many of the benefits of push-ups while enabling increased focus on form.

Many beginner lifters use improper form during the traditional push-up which can cause lower back straining and injury. This is one of the best push-up variations to reduce this occurrence as your knees support the lower back.

This exercise is an effective part of a functional strength routine and can be performed at home without equipment.

How To Do

  1. Start in a kneeling plank position with your arms fully extended. Your hands should be beneath your shoulders, palms flat on the ground.
  2. Inhale to engage your core.
  3. Exhale as you slowly lower your chest down to the ground, flexing your elbows to 90 degrees.
  4. When your chest reaches the floor, hold for a count and concentrate on squeezing your triceps and shoulder blades together.
  5. Inhale to lift back up to the starting position.
  6. Repeat for the desired number of reps and sets.

Tips From Expert

  • Use a mat or padded area to improve exercise comfort.
  • Keep your arms shoulder-width apart with your palms pointing slightly out. This helps to minimize shoulder and wrist joint stress.
  • Keep your feet together with your knees on the floor. This ensures targeted muscle engagement and reduces the exercise difficulty.
  • Inhale and engage your core before lowering down. This helps to maintain a straight line from your glutes to your head, limiting lower back strain. Exhale as you come back to the starting position.
  • Your head should should stay in a neutral position. Avoid bringing your head too far up or tucking it in to limit neck strain and injury risk.

Optimal Sets and Reps

The following table suggests an appropriate number of push-up standard repetitions to perform, based on fitness level and training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–30
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Knee Push-Up

How to Put in Your Workout Split

The knee push-up is effective in many workout programs. It is especially valuable during upper-body and chest-focused workouts.

  1. Chest And Triceps — The knee push-up targets the chest and upper arms, similar to the traditional push-up. It builds upper-body strength and encourages balanced muscle definition. Program this exercise into a chest and tricep day with bench presses, tricep dips, and skull crushers.
  2. Functional Full-Body — The main goal here is to improve muscle balance and functional strength with higher repetitions and low weight. Incorporate the knee push-up into a full-body functional routine for maximum benefits. Beginners can program it with bodyweight squats, lunges, and planks for a balanced routine.
  3. Push-Day Routine — For this option, we utilize a unique upper-body training approach with exercises that follow pushing movements. The knee push-up is a great option for beginners trying out this routine. Pair it with other pushing exercises like chest presses and tricep pushdowns to emphasize the stimulus for a productive workout.

The knee push-up is accessible, efficient, and versatile. It also utilizes a compound approach that targets multiple muscle groups, making it convenient when you’re short on time. Focus on engaging the muscles throughout the movement to enhance the mind-muscle connection.

Download Enfit for FREE

No cost, no catches – just free home workouts made for you!

Explore Now

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head of Pectoralis Major

The pectoralis major muscle comprises the clavicular, sternal, and abdominal heads, making up a large part of your chest musculature. The clavicular head is the uppermost head attached to your collarbone just above the breastbone. It connects to the side of your humerus (upper arm bone).

The clavicular head is primarily activated when raising and internally rotating the shoulders. This refers to bringing your arm in and across the body. During the knee push-up, this muscle helps maintain shoulder stability and push upward.

Studies have shown that the pectoralis major can reach 35%–40% peak muscle activation during push-up variations. This demonstrates the effectiveness of push-ups in engaging the pectoral muscles.

Sternal Head of Pectoralis Major

The sternal head sits just below the clavicular head. It spans across the breastbone and attaches to either side of your obliques (side ab muscles).

The sternal head activates during shoulder adduction (bringing your arm across your body) and pulling the shoulders back. This makes it important during daily activities involving lifting, throwing, and pushing movements.

During the knee push-up, the sternal head works with the clavicular head to support the shoulders and upper back. It actively maintains thoracic (mid-back) spinal stability to reduce lower-back strain.

Abdominal Head of Pectoralis Major

The abdominal head of the pectoralis major is the lowest of the three heads. It sits just beneath the breastbone and covers the abdomen. Similarly to the other two heads, it connects to each side of the upper arm bones.

The abdominal head functions to move the arms in and away from the body and rotate the shoulders. It supports the other two heads during the knee push-up to stabilize the chest and upper abs.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid originates from beside the collarbone and inserts into the upper arm bone. It forms the large rounded contour of the shoulder and activates to bend and straighten the upper arm. It also raises and moves the arm away from the body and rotates the shoulder.

This muscle is mainly activated during exercises such as the knee push-up to keep the upper arms steady. It also supports the shoulder joint to encourage proper form and reduce shoulder straining. Strengthening this muscle benefits daily activities involving shoulder rotation, like getting dressed, reaching for objects, and playing catch.

Core Muscles

Your core muscles function to support and rotate your trunk and spine. They primarily consist of your upper rectus abdominis, lower rectus abdominis, obliques, and erector spinae.

The upper rectus abdominis and lower rectus abdominis form the long frontal trunk muscle commonly known as the abs. They span from the front of the pelvis up to the bottom of the breastbone. These muscles work together to provide core strength and stability during activities that stretch and engage the torso.

Your rectus abdominis muscles activate during the knee push-up to provide core stabilization while in the kneeling plank position. They support the lower back from arching or dropping out of alignment.

Your obliques form the side muscles of your abdomen. They are active during all movements involving trunk flexion (curling) and rotation. They engage during the knee push-up to stabilize your torso and maintain balance throughout the movement.

The erector spinae is a group of muscles that run along the spine. They originate from the back of the pelvis and extend up to the neck. The erector spinae has three main groupings: the iliocostalis, the longissimus, and the spinalis.

The erector spinae activates during the knee push-up to provide spinal stability and prevent straining the lower back.

Triceps Brachii

The triceps brachii are a large muscle group on the posterior (back) side of the upper arm. They are located between your shoulders and forearms. They consist of three heads — the long, medial, and lateral heads.

The primary function of the triceps is extending (straightening) the elbow, making them essential for upper body strength and functional activities. They also support shoulder and elbow stability in many upper-body functional activities involving lifting, carrying, and pushing.

The knee push-up is a valuable exercise for strengthening your triceps. They engage during the lifting and lowering phases to bend and straighten the forearm. They also provide stability to the elbow joint to reduce joint discomfort.

Wrist Muscles

Your wrist muscles primarily consist of the wrist flexors and extensors. These muscles are key forearm stabilizers and contribute to optimal wrist joint function and grip strength.

The wrist flexors are located on the inside of the forearm. They activate to flex (bend) and rotate the wrist and fingers. They are secondary muscles during the knee push-up, keeping the forearms stable throughout the movement.

The wrist extensors are located on the back side of the forearm. They work in parallel to the wrist flexors to extend (straighten) the wrist and fingers while supporting grip and forearm strength. They are secondary movers during this exercise and help prevent wrist hyperextension.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Beginner Lifters

A main focus for beginner lifters is developing the proper technique for executing lifts safely and achieving optimal muscle activation. This is crucial for progressing during strength training and preventing injuries. 

Push-ups are excellent functional exercises as they target most muscles involved in upper-body and core strength workouts. The knee push-up provides increased support to the lower back to help beginners hone and perfect their form.

These push-ups are versatile and accessible. They require only body weight and can be performed anywhere, which makes them especially beneficial for beginners.

Endurance And Strength Athletes

Athletes who participate in endurance and strength sports like swimming, powerlifting, and rock climbing require significant upper arm and shoulder strength. These muscles support many movements for stability and power during compound lifts, throwing, and pulling. The upper arms and shoulders also stabilize the elbow and shoulder joints to prevent hyperextension injuries.

The knee push-up benefits these athletes by isolating and strengthening the upper body while supporting the lower back. It helps improve overall athletic performance and complements other upper-body exercises like lat pull-downs, bicep curls, and tricep dips. 

Individuals With Lower Back Issues

Individuals with lower back issues often have weakness and are prone to pain. They require increased support when performing lifts that elicit trunk or spinal stabilization, like push-ups.

The knee push-up provides increased support to the lower back as you perform the movement on your knees. This takes the load off the spinal muscles and core, making it beneficial for those with lower back conditions. 

Additionally, the knee push-up helps improve spinal stability, contributing to proper posture. This makes it a valuable exercise for all fitness enthusiasts, especially those with lower back issues.

Who Should Not Do?

Individuals With Elbow Joint Issues

Individuals with elbow joint issues such as tendonitis have a reduced range of motion and are prone to pain in this region. The knee push-up places stress on the elbow joint and surrounding tendons. It requires support from the joint while keeping the arms extended throughout the movement.

Individuals with existing elbow injuries could risk making their condition worse or delaying recovery when performing this exercise. If you have an elbow injury, refrain from doing push-up variations before consulting with a physical therapist.

Individuals With Shoulder Pain

Individuals with shoulder problems such as rotator cuff injuries have difficulty rotating and loading the shoulder region. The knee push-up places a load on the shoulder joint when you contract your shoulders during the upward-lifting phase.

Individuals with shoulder injuries could experience discomfort or risk exacerbating their injury when attempting this exercise. You should consult with a physical therapist before performing the exercise if you have existing shoulder pain or injury.

Individuals With Wrist Injuries

Individuals with wrist injuries have weakness and reduced wrist range of motion, making them prone to wrist pain and injury. Push-up variations, such as the knee push-up, place strain on the wrist joint, requiring support during elbow flexion.

Individuals with existing wrist or forearm injuries could risk making their condition worse or delaying healing. Refrain from the knee push-up if you have a wrist injury before consulting with a physical therapist.

Benefits Of The Knee Push-Up

Beginner-Friendly Variation

The knee push-up is a beneficial workout for beginner lifters to help them develop a proper technique for the traditional push-up. Beginners need to focus on perfecting their form to execute lifts safely for optimal muscle development. 

This push-up variation is a versatile and accessible option for beginners, targeting most muscles involved in strength workouts. It provides support to the lower back to help reduce straining and injury potential. As you build strength and enhance form, you can progress to the full push-up for maximizing results.

Improves Posture

The knee push-up is an effective movement for improving posture due to its focus on spinal stability and strengthening of the upper-back muscles. It engages the shoulders and back to maintain a neutral spine throughout the movement, encouraging them to maintain postural alignment. 

Like traditional pushups, this movement can help alleviate postural issues caused by rounded shoulders and forward head posture. It encourages spinal stability and alignment by engaging and strengthening the muscles surrounding the vertebral column (spine).

Builds Functional Strength

Like traditional push-ups, the knee push-up is an effective functional exercise that builds strength in the chest, back, and upper arms. These muscles are all involved in daily functional movements requiring pulling, pushing, and shoulder rotation. Some of these include carrying groceries, lifting your child, and playing catch.

Furthermore, by utilizing progressive overload you will effectively increase intensity on the target muscles to build strength. The tension stimulates muscle growth in the chest and upper arms as prime movers.

By incorporating this exercise into your routine, you can effectively build functional strength in your upper body. 

Frequently Asked Questions

What muscles do knee push-ups target?

The knee push-up effectively targets the chest, back, and upper arms, similar to the traditional push-up. It also elicits secondary activation from the wrist flexors and extensors to stabilize the forearm.

Is knee push-up beginner-friendly?

The knee push-up is great for beginners who are not yet strong enough to perform the full push-up with proper form. It still provides an adequate workout, and the knees support the core and spinal column.

Can I transition from knee push-ups to regular push-ups?

Once you can consistently perform three sets of 15–20 knee push-ups properly, you can transition to the full push-up. Start gradually with three sets of five full push-ups, and slowly increase as you build strength.

Is knee push-up safe for people with shoulder pain?

Push-ups and their variations are not advised for individuals with shoulder pain. The movement applies targeted intensity to the shoulder joint, which can exacerbate existing injuries.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Hayden, J.A., Ellis, J., Ogilvie, R., Antti Malmivaara and Tulder, van (2021). Exercise therapy for chronic low back pain. Cochrane library, [online] 2021(10). doi:https://doi.org/10.1002/14651858.cd009790.pub2.
  2. Paoli, A., Gentil, P., Moro, T., Marcolin, G. and Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.01105.
  3. Calatayud, J., Vinstrup, J., Jakobsen, M.D., Sundstrup, E., Brandt, M., Jay, K., Colado, J.C. and Andersen, L.L. (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
  4. Solari, F. and Burns, B. (2023). Anatomy, Thorax, Pectoralis Major Major. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK525991/.
  5. Roland (2019). Comparison of Kinematics and Muscle Activation between Push-up and Bench Press. Sports Medicine International Open, [online] 03(03), pp.E74–E81. doi:https://doi.org/10.1055/a-1001-2526.
  6. Kim, S.-H., Heon-Seock Cynn, Yi, C.-H., Lee, J.-H. and Baik, S.-M. (2023). Comparison of the Effects of Isometric Horizontal Abduction on Shoulder Muscle Activity During Wall Push-Up Plus and Wall Slide in Individuals With Scapular Winging. Journal of Sport Rehabilitation, [online] 32(4), pp.395–401. doi:https://doi.org/10.1123/jsr.2022-0135.
  7. Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/.
  8. Yuri, Vianna, J.M., Guimarães, M.P., Jorge, Hernández-Mosqueira, C., Silva and Marchetti, P.H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, [online] 75(1), pp.5–14. doi:https://doi.org/10.2478/hukin-2020-0033.
  9. Sevensma, K.E., Leavitt, L. and Pihl, K.D. (2023). Anatomy, Abdomen and Pelvis, Rectus Sheath. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537153/.
  10. Kim, K. and Lee, T. (2016). Comparison of muscular activities in the abdomen and lower limbs while performing sit-up and leg-raise. Journal of Physical Therapy Science, [online] 28(2), pp.491–494. doi:https://doi.org/10.1589/jpts.28.491.
  11. Hlaing, S.S., Puntumetakul, R., Khine, E.E. and Boucaut, R. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: a randomized controlled trial. BMC Musculoskeletal Disorders, [online] 22(1). doi:https://doi.org/10.1186/s12891-021-04858-6.
  12. Seeras, K., Qasawa, R.N., Ju, R. and Prakash, S. (2023). Anatomy, Abdomen and Pelvis: Anterolateral Abdominal Wall. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK525975/.
  13. Henson, B., Kadiyala, B. and Edens, M.A. (2023). Anatomy, Back, Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537074/.
  14. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
  15. Eschweiler, J., Li, J., Quack, V., Rath, B., Baroncini, A., Hildebrand, F. and Migliorini, F. (2022). Anatomy, Biomechanics, and Loads of the Wrist Joint. Life, [online] 12(2), pp.188–188. doi:https://doi.org/10.3390/life12020188.
  16. Lung, B.E. and Siwiec, R.M. (2024). Anatomy, Shoulder and Upper Limb, Forearm Flexor Carpi Ulnaris Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526051/.
  17. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  18. Jørgen Børve, Jevne, S.N., Rud, B. and Losnegard, T. (2017). Upper-Body Muscular Endurance Training Improves Performance Following 50 min of Double Poling in Well-Trained Cross-Country Skiers. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.00690.
  19. Sepehri, S., Sheikhhoseini, R., Piri, H. and Sayyadi, P. (2024). The effect of various therapeutic exercises on forward head posture, rounded shoulder, and hyperkyphosis among people with upper crossed syndrome: a systematic review and meta-analysis. BMC Musculoskeletal Disorders, [online] 25(1). doi:https://doi.org/10.1186/s12891-024-07224-4.
  20. Schoenfeld, B.J. and Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Medicine, [online] 8, p.205031212090155-205031212090155. doi:https://doi.org/10.1177/2050312120901559.
  21. McDevitt, A.W., Cleland, J.A., Addison, S., Calderon, L. and Snodgrass, S. (2022). Physical Therapy Interventions for the Management of Biceps Tendinopathy: An International Delphi Study. International Journal of Sports Physical Therapy, [online] 17(4). doi:https://doi.org/10.26603/001c.35256.
  22. May, T. and Garmel, G.M. (2023). Rotator Cuff Injury. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK547664/.
  23. Avery, D.M., Rodner, C.M. and Edgar, C.M. (2016). Sports-related wrist and hand injuries: a review. Journal of Orthopaedic Surgery and Research, [online] 11(1). doi:https://doi.org/10.1186/s13018-016-0432-8.
  24. Ferrara, P.E., Codazza, S., Cerulli, S., Maccauro, G., Ferriero, G. and Ronconi, G. (2020). Physical modalities for the conservative treatment of wrist and hand’s tenosynovitis: A systematic review. Seminars in Arthritis and Rheumatism, [online] 50(6), pp.1280–1290. doi:https://doi.org/10.1016/j.semarthrit.2020.08.006.
  25. Plotkin, D., Coleman, M., Every, D.V., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
  26. M Balasch-Bernat, Lluch, E., HB Vaegter and L Dueñas (2021). Should Exercises be Painful or not? Effects on Clinical and Experimental Pain in Individuals with Shoulder Pain. Journal of Pain, [online] 22(10), pp.1246–1255. doi:https://doi.org/10.1016/j.jpain.2021.03.153.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – no fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping