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Knee Push-Up

Draftstrength50%beginner⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

Bridges hand-elevated push-ups and the floor push-up. Retains the hand position, scapular mechanics, and trunk brace of the full movement while reducing the external moment about the shoulders.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
prone, hands under the shoulders, knees on the floor, ankles crossed, shoulders-hips-knees in one line
End
elbows extended, scapulae protracted, shoulder-to-knee line unchanged
Range of Motion
full elbow flexion to extension; roughly 0–45° shoulder horizontal abduction

How to Perform

Horizontal press performed with the knees on the floor and the ankles crossed, shortening the lever between the hands and the ground-contact point so the arms and trunk support less of the body's weight than in a floor push-up.

Watch on YouTube↗

Opens a YouTube search for “Knee Push-Up”

Equipment:exercise mat (optional, for knee comfort)
Starting position: prone

Coaching Cues

  1. 1

    Push the floor away from you

    (verbal)
  2. 2

    Keep one straight line from your shoulders to your knees

    (verbal)
  3. 3

    Lower until your chest is about a fist's width from the floor

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×8–12, 2–3×/week (consensus programming, not RCT-derived)

Muscles Involved (7)

Primary Movers

Pectoralis Major
Triceps Brachii

Secondary Movers

Anterior Deltoid

Stabilizers

Serratus Anterior— Holds the scapulae protracted against the ribcage; winging here is the usual reason to stay at this rung.
Rectus Abdominis
Transversus Abdominis
Gluteus Maximus— Holds the hips in line; sagging indicates the trunk, not the arms, is the limiter.

Easier Variations ↓

1

Countertop Incline Push-Up

Regress to Countertop Incline Push-Up.

Harder Variations ↑

1

Push-Up

Progress to Push-Up. Moving the ground-contact point from knees to toes lengthens the resistance arm; roughly 50% to 65% of bodyweight at the hands.

Target Movements (4)

Elbow FlexionHumeroulnar Joint
Elbow ExtensionHumeroulnar Joint
Shoulder Horizontal AdductionGlenohumeral Joint
Scapular ProtractionScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing (Doors, Carts)Floor Transfers (Sit-to-Floor-to-Stand)

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)