Develop chest, shoulder, and triceps strength with good control.
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Knee Push-Up
Upper-body pushing pattern with reduced load to build strength safely.
- ID: 4c6dd1f2
- Discipline: pilates
- Level: Beginner
- Symmetry: Symmetric
- Equipment: mat
Goal
Step-by-step guide
- Set hands slightly wider than shoulder width.
- Place knees on mat and cross ankles.
- Create a straight line from knees to shoulders.
- Brace core and keep elbows at about 30 to 45 degrees from body.
- Lower chest toward floor in 2 to 3 seconds.
- Pause just above floor while maintaining tension.
- Press up fully without flaring ribs.
- Repeat with consistent tempo.
Breathing cues
- Inhale on the descent.
- Exhale while pushing up.
Common mistakes
- Dropping head first instead of chest and torso together.
- Elbows flaring straight out.
Recommended volume
3 sets of 6 to 12 reps.