Exercises

Knee push-ups

A lighter push-up variation with your knees supporting part of your bodyweight.

Knee push-up with hands on the floor and head, hips and knees aligned.

No equipment

Source: ACE · Bent-Knee Push-Up

Step by step

  1. Place your knees on a mat and your palms about shoulder width apart.
  2. Shift forward until shoulders are above hands. Brace your torso from head to knees.
  3. Bend your elbows and lower your chest with control; keep your hips aligned.
  4. Press back up as one unit, keeping your neck neutral.

Common mistakes

  • Bending at the hips or letting your lower back sag.
  • Lifting your chest and hips separately.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.