How To Do Knee Pushups: Step-By-Step Instructions With Video

How To Do Knee Pushup correctly

Pushup is a great exercise for beginners and seniors. It can be done anywhere, without involving any equipment. It just uses your body weight for resistance. It works your chest pectoral, the muscles located in the front of your chest wall. It also engages your triceps, the muscles that are in the back of your upper arm.

Besides the chest and arms, the pushup is an amazing core stability exercise if performed correctly. If you have stronger core muscles, you can perform day-to-day routine physical activities easily – even in old age.

How To Do Knee Pushups For Beginners And Seniors?

  1. Start Position: While keeping your eyes facing the floor, position yourself on your hands and knees on the floor. Your hands should be positioned slightly greater than shoulder-width apart and your knees comfortably apart, but staying in contact with the floor.
  2. Movement: While slowly bending your elbows, lower your chest until your chin is an inch or so above the ground. Then return to the starting position in slow and controlled motion. This completes one rep.

Reps And Sets: Repeat the movement 5 to 10 times. Rest; then repeat 5-10 times. This way you can do 3 to 4 sets.

Watch this video to learn How To Do Knee Pushups


(i) Keep your core engaged and abdominal muscles tight all through the exercise.

(ii) You can allow your elbows to flare out a little bit like a basic push-up or keep them close to your torso like tricep push-ups, as per your choice.

(iii) During the movement, keep your back straight. Neither allow it to sag, nor arch up.

(iv) Your movements should be smooth and controlled. Don’t slam down or snap up your body too fast.


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