Knee Push Up
The knee push up is a beginner bodyweight exercise targeting the pectoral muscles and triceps. Performed with the knees on the mat, it reduces the load compared to a standard push up while still developing upper body strength and core stability.
How to do it
- Start on your hands and knees with your hands slightly wider than shoulder-width apart.
- Walk your hands slightly forward and lower your hips so your body forms a straight line from head to knees.
- Bend your elbows and slowly lower your chest toward the mat, keeping your core engaged.
- Push back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core tight
- Maintain a straight line from head to knees
- Lower your chest to the floor
- Keep elbows tucked slightly in
- Push through your palms
Breathing: Inhale as you lower your chest toward the floor, and exhale as you push back up to the starting position.
Common mistakes
- Dropping your hips, which strains your lower back
- Flaring elbows out too wide, which puts unnecessary pressure on shoulder joints
- Moving only your head, which avoids the actual work
- Holding your breath, which creates tension and limits endurance
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60s
Lose weight
3 sets x 12-15 reps, rest 45s
Build muscle
3-4 sets x 8-12 reps, rest 90s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or wrists, stop immediately and choose a gentler incline option.
- If you have a history of lower back discomfort, focus extra on keeping your core braced throughout the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the exercise?
You should feel it primarily in your chest, with secondary effort in your triceps and shoulders.
What if my wrists hurt?
Try performing the movement on your knuckles or using push-up handles to keep your wrists in a neutral, straight position.
How often can I do these?
2-3 times per week is a great starting point to allow your muscles time to recover and adapt.