How To Do Knee Push Ups And Its Variation With Proper Form

Bent Knee push-ups are a great way to strengthen your chest muscles and train your shoulder and triceps. If you have trouble doing the basic push up, knee pushups are a good way to start. The exercise reduces the amount of body weight you are lifting. Kneeling push ups are a great way for beginners to build upper body strength.

Incorporating kneeling push-up into your exercise routine can help to build additional strength, muscle mass and improve weak areas in your shoulders.

Knee Push-up is one of the greatest conditioning exercises for the outdoor athlete, it can be performed, regardless of where you are and, best of all, they are completely free—no expensive equipment or no annual gym fees required.

What Is Knee Push Ups

Bent Knee push-ups are one of the most basic and rewarding exercises you can do. It’s always beneficial to do them regularly. Start in a position similar to a push-up, with your knees in contact with the floor, and then press up, lifting your upper body. Keeping your knees on the floor makes it easier to do push-ups because you don’t have to lift as much weight.

If you are new to doing push-ups, you may want to make the exercise easier by using a few changes. One way to overcome this issue is to perform a bent knee push. If you are interested in practicing other beginner-level push-up variations, you could try incline push-ups or wall push-ups.

Knee Push Ups Benefits

The kneeling push-ups exercises are a good choice for training: Benefits of regularly performing knee push-ups include:

  • Knee Push ups puts far less stress on your wrist and significantly reduces the amount of body weight you are lifting.
  • It’s perfect for beginners, anyone doing upper body and shoulder rehab, or older people who need to build upper body strength.
  • Doing a bent knee pushup can be a powerful full-body workout and help to burn more calories.
  • It will improve your metabolism, help you burn more fat, and make you look lean.
  • Push-ups will improve the strength of the upper body and strengthen both muscles and bones.
  • One of the benefits of knee Push-ups is that they work multiple muscles (Chest, Arm, Shoulder and Core) at once.
  • One advantage of push-ups is that they can also enhance the cardiovascular system by making your heart work harder.
  • A beginner can easily do knee push-ups at home without any special equipment. All you need is the appropriate technique and determination.

Knee push-ups vs regular

Standard Push-ups are a compound strength-training exercise that involves raising and lowering the body using the arms while facing down in a prone, horizontal position

A knee push up is similar to a standard push up, with your knees in contact with the floor. Keeping your knees on the floor reduces the total weight you need to lift in order to complete the motion, while still retaining many of the push-ups benefits.

If the standard, full motion push-up is outside your comfort level, starting with a knee push-up is a good way to start building up your fitness and strength. Knee push-ups still strengthen the chest, shoulders, and triceps, helping you build your fitness without having to do a traditional push-up.

Along with bent knee push-ups, you can do wall push up and incline which will reduce the stress on your shoulders, arms and back. Alternative exercises, like this one, still build strength over time.

Knee Push-Up Exercises Guide

The knee push-up, also known as a modified type push-up, is a bodyweight exercise that works the muscles throughout your upper body.

The kneeling push-up is a brilliant chest exercise for beginners. If you’re having trouble performing a standard push-up, practice an easier push-up variation, the bent knee push-up.

Knee push-up

How To Do Knee Push Up

  1. Kneel on the floor. Extend arms and put hands shoulder-width apart on the floor in front of you.
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
  3. Raise your body to the starting position by pushing up with your arms.
  4. Repeat the desired number of repetitions.

Proper Form

  • Keep your chest active when you go down to the floor.
  • Make sure your back is always straight, never slumped.
  • Tighten your abs and butt to work your core during push-ups.

2. Diamond Knee Push-Up

The diamond kneeling push-up is a brilliant beginner exercise for the development of the triceps brachii.

Practice diamond bent push-ups on the knee by bringing your hands too close together to form a diamond or triangle shape below your chest, and by putting the knee on the floor.

Diamond push-up on knees
Diamond knee push up

How To Do Diamond Knee Push-Ups

  1. Get into a position where you can do a knee push-up.
  2. Your hands should be positioned in such a way as to form a diamond shape with your thumbs and index fingers.
  3. Keeping your body straight and rigid and your elbows close to your body, inhale as you lower your chest to the floor.
  4. Exhale as you extend your elbows and push your body back up to the starting position.

Proper Form

  • Keep your elbows tucked in to your body
  • Keep your body straight and rigid.

3. knee incline push ups

Incline push-ups on your knees are an easier version of push-ups that you can use to build up your strength before you move on to more difficult versions.

knee incline push ups

How To Do knee incline push ups

  1. Take the starting position on your knees, with your hands on an elevation, slightly wider than shoulder width apart.
  2. Try to make a straight line from your head to your knee.
  3. Slowly lower yourself by flexing your elbows so that your chest comes within a few inches of the edge of the chair or bench.
  4. Using your hands, push yourself back to starting position.
  5. Repeat for desired number of reps.

Proper Form

  • The movement should be smooth and controlled.

4. Beginner Hindu Push-Up

The Hindu push up is a traditional Indian-style exercise practiced by wrestlers. This exercise can still help you, even if you’re not training for a battle. Start with a basic form and work your way up to a more difficult form.

Each repetition includes going from a downward dog position to a cobra pose, swooping by holding the head and body close to the ground.

Beginner Hindu Knee Push Up

How To Do Beginner Hindu Push Ups

  1. Take the starting position on your knees, start in a downward dog pose, with your hands shoulder-width apart and your knee hip-width apart.
  2. Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose.
  3. In a scooping motion, scoop your head upward while arching your lower and upper back and go into cobra pose.
  4. Return to the starting position, you do not need to reverse back through the sweeping, arching motion. Simply push back into the starting position.

Proper Form

  • Engage your core, relax the spine and neck, open the shoulders and keep the movement smooth.

Proper Form And Training Tips For Knee Pushups

Follow the proper foam and techniques to get the most out of this move.

  • For the knee push-ups, begin by performing 2–3 sets of 6–8 repetitions. Add more reps and sets as you build strength.
  • When doing kneeling push-ups, always use a mat or carpet instead of a bare floor.
  • Choose the exercises as per your fitness levels. And also choice your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.
  • Always keep the elbows slightly bent. Locking your elbows at the top of the movement puts too much stress on the joints and can lead to strain or injury.
  • Pay extra attention to your form and emphasize quality over quantity to improve your upper-body strength.
  • Make sure that your lower back is not arching or your hips are not rising. Ensure your body is straight and rigid.
  • Stay focused on your form and slow down all your movements.
  • Your neck should be aligned with your body, not tilted up, which could strain the neck.
  • To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program.
  • Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.


Bent Knee push-ups are a great exercise for beginners to include in their strength-training program.

Kneeling push-ups activate multiple muscle groups throughout your upper body, including your anterior deltoids, pectoralis major, and triceps.

It is a great way to start working out your upper body. Once you have mastered the knee push-up, try doing a standard push-up.

People Also Asks

how many knee push ups a day

There’s no limit to how many knee push-ups you can do in a day. The number of knee push ups you do per day depends on your fitness level. If you are a beginner, you should start by doing push-ups on your knees. I recommend doing 8-20 push up a day. But do not stick to this number. It is important to keep increasing the number to challenge your body.

why are knee push ups easier

Knee push-ups are easier than normal push-ups because they are done on the knees. Keeping your knees on the floor makes it easier to do push-ups because you don’t have to lift as much weight.

Are knee push ups effective

Yes, knee pushup is the best and effective way to progress to the next level.

  • The movement pattern is similar to a normal push up, but it is easier. It is working the same muscles.
  • It allows you to work in a higher rep range, which is much more comfortable for beginners.
  • Progression is very easy because of it. Instead of trying something totally new, try making a slight adjustment that makes the exercise a little more difficult. 

The knee push up is a beginner-friendly push ups variation that trains the upper body and also strengthens the core and increase metabolic rate.

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