---
title: "Knee Push-up"
description: "Kneel on a mat and place your hands on the floor slightly wider than shoulder-width apart, directly under your shoulders."
locale: en
slug: knee-push-up
url: "https://hi.fitness/exercises/knee-push-up"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
updatedAt: 2026-10-13T12:08:04+00:00
---
# Knee Push-up

Kneel on a mat and place your hands on the floor slightly wider than shoulder-width apart, directly under your shoulders.

## How to do it

1. Kneel on a mat and place your hands on the floor slightly wider than shoulder-width apart, directly under your shoulders. Walk your knees back until your body forms a straight line from your knees to your head, and lift your feet off the floor.
2. Brace your core and lower your chest towards the floor by bending your elbows, keeping them at about 45 degrees to your body.
3. Lower until your chest is just above the floor, keeping the straight line from your knees to your head.
4. Push through your hands to straighten your arms and return to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Keep your hips in line with your knees and shoulders: they should neither sag nor stick up.
- Put a folded mat or a towel under your knees if the floor is hard.
- When you can do 15 controlled repetitions, move on to the full push-up.

## Similar exercises

- [Incline Push-up (On Box)](https://hi.fitness/exercises/incline-push-up-on-box) - Mid chest · Other
- [Wall Push-up](https://hi.fitness/exercises/wall-push-up) - Mid chest · Other
- [Chest Press Front Resistance Band](https://hi.fitness/exercises/chest-press-front-resistance-band) - Mid chest · Resistance band
- [Band Bench Press](https://hi.fitness/exercises/band-bench-press) - Mid chest · Resistance band
- [Elevated Push Up](https://hi.fitness/exercises/elevated-push-up) - Mid chest · Box
- [Deep Push-up](https://hi.fitness/exercises/deep-push-up) - Mid chest · Dumbbell
- [Resistance Band Assisted Push-up](https://hi.fitness/exercises/resistance-band-assisted-push-up) - Mid chest · Resistance band
- [Assisted Weighted Push Up](https://hi.fitness/exercises/assisted-weighted-push-up) - Mid chest · Weight plate