Knee Push Ups

Muscles worked by the Knee Push Ups

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidAbsRectus AbdominisTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Knee Push Ups

1. Start in a push-up position with your knees on the floor.
2. Place your hands shoulder-width apart on the ground.
3. Keep your body in a straight line from knees to shoulders.
4. Lower your chest toward the floor by bending your elbows.
5. Press through your hands to return to the starting position.
6. Repeat for the desired number of reps.

Form tips

• Squeeze your glutes to keep your hips from sagging.
• Keep your elbows at roughly a 45-degree angle from your torso.
• Lower with control instead of dropping your chest quickly.

At a glance

Knee Push Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "knee-push-ups",
  "name_en": "Knee Push Ups",
  "name_de": "Knie Push-Up",
  "name_es": "Push-Up en Rodillas",
  "description_en": "A beginner-friendly push-up variation performed from the knees, reducing bodyweight load while building chest and triceps strength.",
  "description_de": "Eine einsteigerfreundliche Liegestütz-Variante mit aufgesetzten Knien, die Brust, vordere Schultern und Trizeps trainiert.",
  "description_es": "Una variante de flexión apta para principiantes, con las rodillas apoyadas en el suelo para reducir la carga sobre el tren superior.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "rectus_abdominis",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a push-up position with your knees on the floor.",
    "Place your hands shoulder-width apart on the ground.",
    "Keep your body in a straight line from knees to shoulders.",
    "Lower your chest toward the floor by bending your elbows.",
    "Press through your hands to return to the starting position.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Nimm die Push-Up-Position ein, mit Knien auf dem Boden.",
    "Platziere die Hände schulterbreit auf dem Boden.",
    "Halte den Körper in einer geraden Linie von den Knien bis zu den Schultern.",
    "Senke die Brust zum Boden, indem du die Ellbogen beugst.",
    "Drücke durch die Hände zurück in die Ausgangsposition.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Comienza en posición de push-up con las rodillas en el suelo.",
    "Coloca las manos a la anchura de los hombros en el suelo.",
    "Mantén el cuerpo en línea recta desde las rodillas hasta los hombros.",
    "Baja el pecho hacia el suelo doblando los codos.",
    "Empuja con las manos para volver a la posición inicial.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Squeeze your glutes to keep your hips from sagging.",
    "Keep your elbows at roughly a 45-degree angle from your torso.",
    "Lower with control instead of dropping your chest quickly."
  ],
  "tips_de": [
    "Spanne Bauch und Gesäß an, damit die Hüfte nicht durchhängt.",
    "Setze die Hände unter den Schultern auf, nicht weit davor.",
    "Führe die Ellbogen schräg nach hinten statt seitlich weit nach außen."
  ],
  "tips_es": [
    "No abras los codos en exceso hacia los lados.",
    "Aprieta los glúteos y el abdomen durante todo el movimiento.",
    "Mira al suelo para mantener el cuello neutro."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/knee-push-ups-start.webp",
      "peak": "images/flat/knee-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "knee-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.