Kneeling Push-up

Kneeling Push Up


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.

Muscle Group

Equipment Required

Kneeling Push-up Instructions

  1. Start by getting down on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
  2. 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.
  3. Lower your body towards the ground by bending your elbows, keeping your body in a straight line.
  4. Push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

Kneeling Push-up Form & Visual

Kneeling Push Up

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)
  • Triceps
  • 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