How to do Knee Push-Ups
On the floorFlowing movementBeginner
Knee Push-Ups is a on the floor flowing stretch for your chest, shoulders and triceps.
Step by step
- 1Start on your hands and knees with your hands a little wider than your shoulders.
- 2Walk your hands forward, lift your feet behind you, and make a long line from knees to head.
What you should feel
Only go as low as feels steady.
Form tips
- Core tight, hips in line. Elbows angled back, not flared wide. Chest leads the way down.
- Keep your belly gently drawn in.
- Breathe out as you press up.
Make it easier
If your wrists are sore, keep the movement small.
Coming out of it
Press up one last time… and sit back to rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Knee Push-Ups with a coach
In BendEase, a voice coach talks you into Knee Push-Ups, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your chest and shoulders.
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