Procaryote
Shoulder · Strengthening

Knee Push-Ups

Knee push-ups, 3 sets, 10 repetitions, tempo 2-0-2

Illustration of the Knee Push-Ups exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2-0-2

Description: Start on your knees, hands on the ground shoulder-width apart. Slowly lower your chest towards the ground by bending your elbows, then push back up controlling the movement.

Tips: Keep your back straight and engage your abdominal muscles to protect your spine. Do not let your hips sag or rise too high.

Progression: Gradually increase the number of repetitions or switch to standard push-ups when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, mat
Starting position
On knees, hands on the ground shoulder-width apart
Clinical goal
Muscle strengthening of the shoulders
Also known as
pompes genoux, push-ups genoux, pompes modifiées

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.