This exercise involves starting in a kneeling position and performing a push-up by lowering your body towards the ground and then pushing back up. It is a modified version of a traditional push-up that is easier on the wrists and shoulders.
Kneeling Push-up Instructions
- Start by getting down on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Extend your legs behind you, so that you are in a plank position with your body in a straight line from your head to your heels.
- Lower your body towards the ground by bending your elbows, keeping your body in a straight line.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Kneeling Push-up Form & Visual
Kneeling Push-up Benefits
- Improves agility and footwork
- Increases speed and reaction time
- Enhances coordination and balance
- Develops cardiovascular endurance
- Targets multiple muscle groups including legs, core, and upper body
- Can be modified for different skill levels and sports
- Provides a fun and challenging workout
Kneeling Push-up Muscles Worked
- Chest muscles (pectoralis major and minor)
- Shoulder muscles (deltoids)
- Core muscles (abdominals and lower back)
Kneeling Push-up Variations & Alternatives
- incline push-up
- decline push-up
- wide push-up
- narrow push-up
- plyometric push-up
- one-arm push-up
- spiderman push-up
- pike push-up