Movement overview

Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.

Step-by-step cues

1. Start by kneeling on the floor. Place your hands slightly wider than shoulder-width apart on the ground.
2. Position your knees together and keep your feet lifted off the ground.
3. Engage your core and maintain a straight line from your head to your knees.
4. Lower your body by bending your elbows until your chest nearly touches the floor.
5. Push through your palms to extend your arms and return to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your core tight throughout the movement to maintain proper alignment.
• Ensure that your elbows are at a 45-degree angle to your body as you lower yourself.
• Avoid arching your back; maintain a straight line from head to knees.
• Focus on controlled movements rather than speed to maximize muscle engagement.
• If you experience discomfort in your wrists, try using push-up bars or perform the exercise on a soft surface.