Knee push-up

A push-up from the knees that reduces the load so you can build chest, triceps and core strength with good form.

How to do it

1. 01Kneel with your hands slightly wider than shoulder-width, then walk your knees back until your body is straight from head to knees.
2. 02Brace your abs and glutes so your hips stay in line with your shoulders and knees.
3. 03Bend your elbows to lower your chest close to the floor, elbows about 45° from your torso.
4. 04Push the floor away to press back up, keeping your body in one line throughout.

Common mistakes

• Bending at the hips with the butt high — push your hips forward in line with your shoulders and knees.
• Dropping the head instead of the chest — lead with your chest and keep your neck neutral.
• Elbows flaring out wide — tuck them to about 45°.

In the Push progression

1. 1Wall push-up
2. 2Knee push-up
3. 3Push-up
4. 4Diamond push-up
5. 5Archer push-up
6. 6Pseudo planche push-up