Bent Side Knee Push Up
Description
The bent side knee push up is a push up variation that adds a side knee drive at the bottom. The lifter performs a push up and brings one knee up to the elbow on the same side at the bottom of the rep. The knee drive loads the obliques.
Equipment Required
Bent Side Knee Push Up Instructions
- Begin in a high plank position with hands under the shoulders.
- Set the body in a straight line from head to heels.
- Brace your core hard.
- Lower the body toward the floor by bending the elbows.
- At the bottom drive one knee out to the side toward the elbow.
- Pause briefly with the knee tucked at the side.
- Return the foot to the start.
- Press back up to lockout. Alternate sides each rep.
Bent Side Knee Push Up Form & Visual
Bent Side Knee Push Up Benefits
- Combo chest and oblique builder
- Trains rotational core
- No equipment needed
- Builds the chest
- Strong push up variation
- Useful core builder
Bent Side Knee Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Obliques
- Hip flexors
Bent Side Knee Push Up Variations & Alternatives
- Push Up
- Spider Push Up
- Plank
- Mountain Climber
