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Knee Push Ups

Start here if a full push up is not happening yet. Same exercise, simply less bodyweight to move.

Level Beginner
Equipment None
Sets and reps 3 sets x 8-12
Works on Chest, triceps

How to do it

  1. Rest your knees on the floor and lift your feet up behind you.
  2. Place your hands slightly wider than your shoulders.
  3. Keep a straight line from head to knees - do not push your hips back.
  4. Lower down, bring your chest close to the floor, then press up.

Common mistakes

  • × Sitting back on your heels - this takes the work off your chest completely.
  • × Not padding your knees - use a mat, otherwise it just hurts.
  • × Dropping the hips instead of bending the elbows - the body moves as one piece.
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One thing that matters

Once 12 reps feel comfortable, move on to table push ups, then the full push up.

How much

Sets and reps for Knee Push Ups

Where you are Aim for
Just starting 3 sets x 5
The standard 3 sets x 8-12
Once it is easy 3 sets x 20, then move to full push-ups
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Breathing

In going down, out coming up. Same as a full push-up - the pattern you build here carries straight over.

Too hard, or too easy?

Where this sits

← Easier Incline Push Ups 3 sets x 10-15

Start here if you cannot do knee push ups with clean form yet.
You are here Knee Push Ups 3 sets x 8-12

Beginner · None

Harder → Push Ups 3 sets x 8-20

Move up when knee push ups stops being a challenge.
Questions

Knee Push Ups, answered

Are knee push-ups actually useful?

Yes. They load the same muscles at maybe 55 percent of your body weight instead of 65, which for a beginner is the difference between a real set and no set. They are the first rung, not a lesser exercise.

When should I switch to full push-ups?

When you can do 12 knee push-ups with your body in one straight line from knees to head. Test with one full push-up at the start of a session, then finish on knees.

Should my hips be up or down?

In line. The most common mistake is letting the hips ride up, which shortens the movement and takes the core out of it entirely. Squeeze your glutes and it usually fixes itself.

One exercise is never the whole story

Which day to do Knee Push Ups, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Chest

You can also try

💪 Intermediate

Push Ups

Chest, shoulders, triceps

One exercise that works chest, shoulders, triceps and core all at once. The backbone of any home workout.

3 sets x 8-20 →
💪 Advanced

Diamond Push Ups

Triceps, inner chest

Bringing your hands together shifts the load onto your triceps. Considerably harder than a normal push up.

3 sets x 8-15 →
💪 Beginner

Wall Push Ups

Chest, shoulders

The easiest push up there is. If a knee push up is still too hard, this is where you start - and there is nothing wrong with starting here.

3 sets x 15-20 →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.