How to Do Knee Push-Ups: Form, Benefits, and Guide

Master knee push-ups with our expert guide. Learn proper form to build shoulder strength and transition to full push-ups with confidence.

How to Perform

  1. Begin on all fours with your hands placed slightly wider than shoulder-width apart and your knees resting on the floor.
  2. Shift your weight forward until your shoulders, hips, and knees form a straight diagonal line.
  3. Engage your core and lower your torso toward the ground by bending your elbows at a 45-degree angle from your body.
  4. Continue lowering until your chest is just a few inches above the floor while maintaining a neutral neck position.
  5. Press through your palms to return to the starting position by fully extending your arms without locking your elbows.
  6. Maintain a rigid torso throughout the entire range of motion to ensure the force is distributed across the target muscles.

Common Mistakes

  • Allowing the lower back to sag toward the floor.
  • Flaring the elbows out wide like a capital T.
  • Leading with the chin rather than lowering the entire chest.
  • Placing hands too far forward of the shoulder line.

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Chest
  • Triceps
  • Core

Related Guides

Shoulders · Shoulders