Push-Up on Knees

The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as they do primarily in everyday life.

The muscles in the chest (especially the pectoralis major), shoulders (especially the anterior deltoids), and arms (especially the triceps) play a more active role. The chest and shoulder muscles work hard to pull the upper arms forward, while the triceps engage to extend the arms.

Performing the exercise on the knees is a lighter variation of the standard push-up. Not only does the upper body have less weight to move, but stabilization also requires less energy.

Kneeling Push-Up execution

1
Get onto your hands and knees.
2
Move your hands forward until your back and thighs are aligned (as when standing upright). The knees form an angle of approximately 90 degrees. This angle remains the same throughout the exercise.
3
Place your hands shoulder-width apart or wider (depending on your goal).
4
Keep your head in a neutral position by looking down and slightly forward. This is your starting position.
5
Lower yourself in a controlled manner by bending your arms, allowing your elbows to move backward. Remain just above the floor.
6
Push yourself up until your arms are almost straight.

Kneeling Push-Up

Active muscles:

Pectoralis major (large chest muscle)
Anterior deltoid (front fibers of the shoulder muscle)
Triceps brachii
Serratus anterior
Coracobrachialis (coracobrachialis muscle)

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Erector spinae
Hamstrings
Abdominal muscles
Gluteal muscles

Kneeling Push-Up technique

Another lighter variation of the push-up is the incline push-up. In this variation, the hands are placed on an elevated surface to make the exercise easier. This can be a more appealing alternative for people who do not find the kneeling position comfortable.