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"Knee" Push-Up

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Knee Push Up-1
Use same plank position for upper body as full push ups.

Knee Push Up-2
Maintain plank as you lower & return.

Knee Push Up-3

  1. Place knees close together and hands under shoulders.  If on a hard surface, use padding under knees to add comfort and prevent cartilage damage.

  2. Body should be in straight line "plank" position from knees to shoulders.

  3. Lower body while maintaining plank posture until chest is close to ground.

  4. Keep core braced and strong as you lift to preserve plank position and take excessive pressure off low back.

Exercise Figure Tips: Push ups are usually thought of as "arms and chest" exercises, but they are underrated as "core" exercises. To perform a "proper" military push-up, you need to have a strong core to keep the plank position.  People with weak cores doing push ups will shift their butts back (to unload core) or sag their hips (core is not strong enough to lift body into and maintain plank position). There are not many exercise more functional and beneficial than the old school military push-up, but very few people can do them correctly due to weak cores; hence, the modified Knee Push Up can be a good option.

  • These are NOT "girl" push ups--they are KNEE push ups! If this is the level you can safely perform--so be it!  Don't worry about being on your knees.  Better to be doing knee push ups than sitting on the couch! Plus you can still get a quality push up off your knees with the right form and technique.

  • Knee Push Ups not right for you?  To increase challenge, try the Negative Push Up or Military Push Up. For less challenge, try the Table Push Up or view my Push Up Section for more options.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 11.28.07)

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