ExerciseGIF

Exercises / Knee push up

Knee push up GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ChestMusculus pectoralis major
  • Front shouldersMusculus deltoideus, pars clavicularis
  • ShouldersMusculus deltoideus
  • TricepsMusculus triceps brachii
  • AbsMusculus rectus abdominis
Equipment
No equipment
Level
beginner
Loop
One repetition, 2.3 seconds

Get this animation

Part of the push-up pack, all 14 push-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the push-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/knee-push-up \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a knee push up

  1. Position yourself on your knees with hands flat on the floor directly under your shoulders
  2. Keep your core engaged and maintain a straight line from your head to your knees throughout the movement
  3. Lower your body slowly by bending your elbows until your chest nearly touches the floor
  4. Push through your palms to return to the starting position with control
  5. Keep your elbows at roughly a 45-degree angle from your torso rather than flaring them straight out
  6. Breathe in as you lower down and exhale as you push up

Form tips

  • Avoid letting your hips sag or pike up during the movement to maintain proper form
  • Focus on controlled movement rather than speed to maximize muscle engagement and prevent injury
  • Keep your head in a neutral position by looking slightly ahead rather than straight down
  • Start with fewer repetitions and gradually increase as your strength improves
  • Place a towel under your knees for comfort if needed

Works similar muscles