How to do the Knee Push-up, step by step
- Set your knees on the floor behind your hips, hands a bit wider than shoulder-width.
- Make one straight line from head to knees.
- Lower your chest under control until it's just above the floor.
- Let your elbows track back at an angle.
- Press back up to full lockout.
Common mistakes and how to fix them
- Hips sagset your knees farther back and squeeze your glutes.
- Only going halfwaybring your chest to just above the floor.
How to scale the Knee Push-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Wall push-up
- Push-up with hands on a bench
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.