Muscle group: upper body (triceps, chest, shoulders), core.
Intensity: moderate.

Directions

1. Start in a plank position with your hands slightly wider than shoulder-width apart and your knees on the ground.
2. Engage your core and lower your body until your chest nearly touches the ground.
3. Push yourself back up to the starting position, keeping your back straight and your core engaged.
   Pay attention to your knee placement during the movement. Your knees should stay in line with your hips and not slide back or forth.

Modifications: There are two popular modifications of push-ups on knees: you can either keep the lower legs on the ground during the exercise, or raise your lower legs with ankles crossed. Both positions are valid and offer their own advantages. When you keep the lower legs on the ground, you distribute the weight more evenly and reduce pressure on your knees, making it a suitable option for those with knee sensitivities. On the other hand, raising the lower legs with ankles crossed may help maintain a straight body line, which can enhance your core engagement and form. Ultimately, the choice between the two modifications comes down to your comfort and personal preferences.

Also, for easier start you can try Push-ups from an elevated surface or against a wall.

After you master Push-ups on knees, try regular Push-ups.

Mistakes

The mistakes for Push-ups on knees are the same as for regular Push-ups since the basic mechanics of the movement are similar. However, due to the altered body position, the mistake of Arching lower back might be more pronounced compared to regular Push-ups. This is because the modified position can lead to a relaxation of the core muscles, which could result in an increased arch in the lower back. It`s important to maintain proper core engagement and alignment to avoid this mistake.

Here`s Push-ups mistakes:

• Letting your hips sag or piking your hips up during the exercise: This can put extra strain on your lower back and make the exercise less effective. Keep your body in a straight line from head to heels.
• Allowing your elbows to flare out to the sides: This can cause shoulder pain or injury over time. Keep your elbows tucked closer to your body at about a 45-degree angle.
• Moving too quickly and sacrificing proper form: Performing push-ups too quickly can compromise your form and reduce the engagement of the targeted muscles. Aim for controlled and deliberate movements.
• Hunching shoulders: Allowing your shoulders to round forward can lead to poor form and potential shoulder discomfort. Keep your shoulder blades pulled back and down to maintain proper alignment.
• Incomplete range of motion: Not going down low enough in the push-up or not fully extending your arms in the upward phase can limit the effectiveness of the exercise. Lower your chest to elbow level or slightly below.
• Arching lower back: Arching your lower back during push-ups can lead to back discomfort. Engage your core muscles to maintain a neutral spine throughout the movement.
• Dropping head: Allowing your head to drop forward or hyperextending your neck can strain your neck and upper back. Keep your head aligned with your spine.
• Not breathing properly: Holding your breath during the movement can limit your performance and affect your stability. Breathe in on the way down and exhale on the way up.

Conclusion

Push-ups on knees are often used as a modified version of traditional Push-ups. They still engage the core muscles while targeting the chest, shoulders, and triceps, which helps to build core strength that is essential for various activities.

Push-ups on knees provide an accessible entry point for those new to strength training or working on building upper body strength. They allow you to gradually progress toward full push-ups as your strength improves.

Push-ups on knees reduce the load on the wrists compared to regular Push-ups, making them a good choice for whose with wrist discomfort or limitations.

Push-ups on knees are useful for a variety of workout types and fitness goals, including strength training, circuit training, HIIT, functional fitness, and rehabilitation.

Incorporating Push-ups on knees into your workout routine helps to build strength, gradually improve upper body fitness, and establish a solid foundation for more advanced exercises.