Bodyweight Knee Push Ups

How to do it

1. Start on all fours with hands placed slightly wider than shoulder width on the floor.
2. Walk your hands forward and lower your hips so your body forms a straight line from head to knees.
3. Brace your core, squeeze your glutes, and pull your shoulder blades back and down.
4. Lower your chest toward the floor under control with elbows tracked at about 45 degrees from your torso.
5. Pause briefly with your chest just above the floor, keeping full-body tension throughout.
6. Press back up through the palms until your arms lock out, then reset for the next rep.

Common mistakes

• Letting the hips pike up so the body bends at the waist, which removes most of the chest work.
• Flaring the elbows out to 90 degrees, which strains the front shoulders and reduces chest engagement.
• Cutting the depth short and bouncing off a partial range, which kills the strength carryover.
• Sitting the hips back toward the heels — turns a push-up into a half-rep stretch.