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Horizontal push Test exercise

Knee push-up

Quick facts

  • Beginner
  • No equipment
  • Chest
  • Triceps
  • Shoulders
  • Core
  • reps
  • ~2.5 s per rep
Do workout 1 for free See the course

This movement is in workout 1

Knee push-ups remove the weight of your legs from the movement, cutting the load on the chest and triceps by roughly a third compared with the full version. The technique is identical: straight line from knees to head, full range, elbows tucked. It is the official option in our push-up test and the first step toward push-ups from the toes.

How to do it

  1. Kneel and place your hands under your shoulders, feet back or ankles crossed. Body in a straight line from knees to head.

  2. Bend your elbows at about 45 degrees to your torso and lower your chest toward the floor without arching your lower back.

  3. Touch your chest to the floor or stop a few centimetres above it.

  4. Press back up to fully straight arms, keeping your hips down.

Coaching cues

  • Hips forward, don't sit back
  • Chest to the floor
  • Elbows back, not out

Common mistakes

  • Hips drift back toward the heels so it becomes a bow, not a press
  • Lower back sagging
  • Short range of motion

Breathing

Inhale on the way down, exhale as you press up.

Easier and harder versions

Used in courses

Related exercises

FAQ

What are the most common mistakes in Knee push-up?

The most common ones: hips drift back toward the heels so it becomes a bow, not a press; lower back sagging; short range of motion. Watch for them from the first rep.

What should I focus on during Knee push-up?

Keep these cues in mind: hips forward, don't sit back; chest to the floor; elbows back, not out.

How should I breathe during Knee push-up?

Inhale on the way down, exhale as you press up.

Train it inside a program

Knee push-up is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.

Do workout 1 for free See the course