Male

Push-up on knees

Muscles involved

The Push-up on knees is a versatile bodyweight movement designed to engage your abdomen and build baseline strength. To make steady progress with this exercise without losing proper form, focus on controlled execution before adding intensity. Start in a steady plank position on the floor, bringing your knees forward towards your upper body with precision while keeping your core tightly engaged. It is easy to rush, but maintaining a straight spine and stable hips is what truly challenges your midsection. As your stamina and abdominal control improve over time, you can gradually increase the tempo or duration of your sets. Moving step by step ensures that every repetition strengthens your center while maintaining flawless mechanics throughout the entire workout.

How to do it

1. Start in a push-up position with your arms wider than shoulder-width apart and your body in a straight line from heels to shoulders. 2. Engage your core and bring one knee forward, bringing it close to your arm, without moving your back. 3. Inhale and return that leg to the starting position, keeping the other leg extended. 4. Repeat the movement with the opposite leg and continue alternating according to your training plan.

Equipment required

Peso corporal

Muscles worked

Tips

- Maintain a straight line from your head to your knees to avoid sagging your hips. - Lower your chest toward the floor, controlling the position of your elbows and keeping them at about a 45-degree angle to your torso. - Engage your core and glutes throughout the movement to improve stability and technique.