How to Do the Perfect Knee Push-Up (Complete Guide)
Want to master the knee push-up — the perfect stepping stone to full push-ups? You're in the right place.
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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Body alignment from head to knees
- Elbow angle and hand positioning
- Range of motion optimization
- Rep counting and tempo control
- Progression readiness assessment
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!
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