Kneeling push up

Overview

The kneeling push up shortens the lever so you can practice the same pattern as the full movement with less load. Use it as a deliberate progression—not a shortcut—until you own the range of motion and tempo.

How to perform

1. 1

   Kneel and walk your hands forward until your body forms a straight line from knees to head.

2. 2

   Cross your ankles and lift your feet, or keep shins down—whichever keeps your line honest.

3. 3

   Place hands slightly wider than shoulders.

4. 4

   Lower your chest with elbows about 45° from your ribs.

5. 5

   Touch or nearly touch the floor at the bottom.

6. 6

   Press to full extension and repeat with control.

Common mistakes

• ×

  Knees too far forward, turning it into a shallow arm bend.

• ×

  Hips piking up or sagging—lose the straight line from knees to head.

• ×

  Bouncing off the bottom instead of owning each rep.

Tips

• ➝

  Use a mat under your knees if needed.

• ➝

  Match the same cues you will use on the full version.

• ➝

  Try a 3-second lower to build strength faster.

• ➝

  Blend in full reps as soon as form stays solid.