ClapMove · clapmove.com
Exercise handout — move better, feel better.
Knee Push-Up
Push-up from knees instead of toes. Good stepping stone to full push-ups.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Mat for knees
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Walk hands forward so body angles down
- Cross ankles or keep feet down
Step 1 of 5
Keep body straight from knees to head
Step 2 of 5
Lower chest toward floor
Step 3 of 5
Go as low as comfortable
Step 4 of 5
Push back up to straight arms
Step 5 of 5
Repeat
Breathing
- Breathe in as you lower
- Breathe out as you push up
Form Cues
- Keep body straight from knees to head
- Don't let hips sag or pike
- Elbows at 45 degrees
- Go all the way down
Common Mistakes to Avoid
- Hips sagging
- Not going low enough
- Elbows too wide
- Hips piking up
Safety Information
Use mat under knees for comfort.
Progressions
Move to full push-ups on toes
Regressions
Don't go as low
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.