How to do the Knee Push-up
Rest your knees on the floor and place your hands slightly wider than your shoulders.
Keep your body in a straight line from knees to head.
Lower your chest close to the floor by bending your elbows.
Push up until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Knee Push-up doesn’t suit your gym or your joints.
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