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Knee Push Ups

by Melissa Bell
3 minutes read

Welcome to the push up challenge bodyweight exercises Level 3, Knee Push ups. The classic push up is one of the oldest exercises for developing upper body strength.

Last time you could read about the incline push ups. Today we’ll introduce the knee push up. Make sure you can overcome the Final level of the incline push ups, before attempting this exercise.


Before we start, check the picture above. See how her hips stick out? That’s not only wrong, but it could also get you injured (it’s hard to find quality pics). Try maintaining a straight line from the legs to the neck in any push up you perform. Moreover, by pulling-in and squeezing your abs, you protect your lower back and give them a workout.

Get on your knees with by bending them. Lean your hands on the floor in front of you, shoulder-width apart and just below the shoulders.

  • Make a hook with your lower legs and keep them slightly in the air. Keep your body straight, with the head and the core in one continuous line. This is the starting position;
  • Grounded on the knees, start bending your elbows as you slowly breathe in until your chest gently taps the floor;
  • Stop for less than a second, then breathing out, slowly return to the starting position and repeat.

Exercise Notes

The knee push up is the 3rd level of complexity in the series. It is very similar to the classic push up and that is why it is important to master the technique correctly – it will serve you during the next levels. Knee push ups connects the relatively simple movements of the previous two levels with more a complex technique needed for the following levels. This lightweight version of the traditional push up is often practiced by women and beginners, as a full push up requires well-developed upper body muscles. Nonetheless, the benefits can be significant. This is a great exercise for those who are out of shape, for example due to the excess body weight. However, while helpful for the upper body, it’s not as challenging to the core and the legs are completely out of the equation.


First level 1 set of 10 reps
Second level 2 sets of 15 reps
Final level 3 sets of 30 reps


Make sure your lower back isn’t excessively arching and your body is properly aligned. If you feel pressure on your lumbar spine or feel pain on your kneecaps, try keeping your legs on the mat/floor.

You can decrease the difficulty of the knee push ups by lowering the angle of inclination – and vice versa. As you start out, drop to a height at which you feel most comfortable. Gradually increase the depth of the push ups, centimeter by centimeter, until you learn to the perform push ups at the correct height.

After overcoming the Final level of the knee push ups continue with the next exercise – the Partial Range Push Up.

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