Knee Pushups: A Beginner’s Guide to Upper Body Strength

Knee Push-Ups Exercise Instructions

1. Start in a High Plank Position

   • Begin by placing your hands on the floor, shoulder-width apart. Your fingers should be pointing forward.
   • Slide your knees back so your hips are aligned with your shoulders, but keep your knees on the ground. Your feet can be crossed behind you or kept flat on the floor.

2. Engage Your Core and Keep Your Back Straight

   • Tighten your core muscles to maintain a straight line from your head to your knees. Avoid letting your hips sag or rise.

3. Lower Your Body

   • Slowly bend your elbows and lower your chest towards the floor. Keep your elbows at about a 45-degree angle relative to your torso (not flaring out too wide).
   • Lower yourself until your chest is just above the floor or your upper arms are parallel to the ground.

4. Push Back Up

   • Press through your palms to extend your elbows and lift your body back to the starting position. Keep your core engaged and your back straight.

5. Repeat

   • Perform the desired number of repetitions, maintaining a controlled and steady pace.

Knee Push-Ups Exercise Tips

1. Maintain Proper Alignment

   • Keep your body in a straight line from your head to your knees throughout the movement. Avoid sagging your hips or arching your back, as this can lead to strain and reduce effectiveness.

2. Engage Your Core

   • Tighten your abdominal muscles to stabilize your torso and protect your lower back during the exercise.

3. Control Your Movement

   • Lower yourself slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid dropping quickly or using momentum.

4. Breathe Properly

   • Inhale as you lower your body and exhale as you push back up. Proper breathing helps maintain rhythm and energy.

5. Elbows Positioning

   • Keep your elbows close to your body and at a 45-degree angle. Avoid letting them flare out too wide, as this can place undue stress on your shoulders.

6. Start with Small Sets

   • If you’re new to knee push-ups, start with a manageable number of reps (e.g., 5-10) and gradually increase as you build strength.

7. Modify for Comfort

   • If you find knee push-ups too challenging initially, try performing wall push-ups or incline push-ups (with your hands on an elevated surface) to build up strength.

8. Incorporate Variations for Progression

   • Regular Push-Ups: As you build strength, progress to regular push-ups with your knees lifted off the ground.
   • Elevated Knee Push-Ups: Place your hands on an elevated surface (like a bench) to reduce the intensity while still working on form and strength.
   • Plyometric Knee Push-Ups: Add a small explosive push at the top of the movement for added intensity.

9. Rest and Recover

   • Allow adequate rest between sets to prevent overtraining and muscle strain. Your muscles need time to recover and grow stronger.

10. Focus on Form

    • Prioritize proper form over the number of repetitions. Quality reps are more effective for building strength and reducing the risk of injury.