Exercise · horizontal push
Knee push-up
Knee push-up is a beginner-friendly horizontal push movement that trains chest, triceps, front_delts, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 2-0-1.
The most common mistake is bending at the hips (bum in the air). If no equipment or the movement itself doesn't suit you, Incline push-up or Push-up or Dumbbell floor press cover the same pattern. It's usually held back for wrist issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Knees down, hips in line with shoulders and knees | घुटने ज़मीन पर, कूल्हे कंधों और घुटनों की सीध में |
| 2 | Lower chest to the floor, elbows at 45° | छाती ज़मीन तक, कोहनी 45 डिग्री |
| 3 | Squeeze glutes so the hips do not sag | ग्लूट्स दबाओ ताकि कूल्हे न लटकें |
Equipment & who it fits
Needs no equipment, rated beginner, held back for wrist issues. Search "knee push up form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Knee push-up work?
- Knee push-up primarily trains chest, triceps, front_delts, using a horizontal push pattern with no equipment.
- What's the most common mistake with Knee push-up?
- Bending at the hips (bum in the air)
- What can I do instead of Knee push-up?
- The closest substitutes in this database are incline pushup, pushup, dumbbell floor press, which train the same pattern with different equipment.