How to Do the Perfect Knee Push-Up (Complete Guide)

Perfect Knee Push-Up Technique

The knee push-up is an essential progression exercise that builds upper body strength while teaching proper push-up form. By reducing the load, it allows beginners to master the movement pattern before advancing to full push-ups. ChAIron's AI coaching ensures perfect form throughout your progression.

Step-by-Step Form Guide

Starting Position:Begin in a plank position, then lower knees to the ground while keeping hands under shoulders
Body Alignment:Maintain a straight line from head to knees, engaging your core throughout the movement
Descent:Lower your chest toward the ground, keeping elbows at 45-degree angle to your body
Push Phase:Drive through your palms to return to starting position, maintaining rigid torso alignment

Common Mistakes to Avoid

Breaking at the hips instead of maintaining straight line
Placing hands too wide or too narrow
Partial range of motion (not going low enough)
Rushing the movement without control
Allowing head to drop or crane forward

AI Coaching Benefits

Body alignment from head to knees
Elbow angle and hand positioning
Range of motion optimization
Rep counting and tempo control
Progression readiness assessment

Start AI Coaching

Get real-time form feedback for perfect push-ups

Start Training

Master Your Exercise with AI Coaching

Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!