Knee push-ups

How to do it

1. Set upKnees on the floor behind your hips, hands under your shoulders and a straight line from knees to the top of your head.
2. MoveLower your chest between your hands and push back up, keeping your hips in line rather than sitting them back toward your heels.
3. Watch forPiking your hips up so only your head dips. If your chest isn't getting near the floor, the push-up isn't happening.

Easier or harder

Easier

Scapular push-ups: arms stay straight and only the shoulder blades move.

Harder

Negative push-ups: full plank, and a slow four-second lowering.

What it works

Muscles

Chest, Core, Triceps

Position

Plank / all fours

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Knee push-up pulses
• Push-up + child's pose
• Standard push-ups
• Negative push-ups
• Low push-up hold
• Push back push-ups

In these workouts

• Beginner HIIT Workout (No Equipment)
• Toned Arms Workout (No Weights)