What it is
A floor pushup variation performed from the knees to lower the load.
Exercise Library
Knee Pushup
Track knee pushups by reps, depth, tempo, and readiness to progress.
Target area
Chest, shoulders, triceps, core, and pressing pattern control.
Why it matters
Knee pushups bridge the gap between incline pushups and full pushups.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Set hands slightly wider than shoulder width and place knees on the floor.
- 2Create a straight line from head through hips to knees.
- 3Lower the chest while keeping elbows angled slightly back.
- 4Press back to the top without letting the hips fold.
- 5Use a pad under the knees if needed.
Common mistakes
- Bending at the hips instead of moving as one unit.
- Stopping the rep before the chest lowers meaningfully.
- Letting the shoulders shrug forward at the bottom.
App-friendly short summary
Track knee pushups by reps, depth, tempo, and readiness to progress.
Easier version
Use a higher incline pushup.
Harder version
Use a full pushup or slow three-second lowering.
Safety notes
- Keep knees comfortable with padding.
- Scale range if wrist or shoulder discomfort appears.
- Stop for sharp pain, numbness, or unusual symptoms.
Beginner terms explained
These definitions match the app form-guide popup language.
Core
The muscles around the trunk and pelvis that help control posture and movement.
Range of motion
The pain-free distance a joint or body part moves during an exercise.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.