Kindal doing knee pushups and working on the only thing knee pushups are good for... practicing keeping your elbows close to your body.

Knee Pushups - Exercise Database

Knee pushups have a special place in the exercise world.

96.4% of the time... you don't need to do knee pushups.

But there is that 4.6% of the time you do. I'll show when to focus on knee pushups because it does matter, but first...

How To Do Knee Pushups

Step 1:

Get on your hands and knees.

Walk your hands out until you butt lowers. Your head to your spine down to your knees makes a straight line. Your butt can be a little higher than perfectly straight... but don't make your butt go so low that it's dipping.

Your shoulders should be either directly over your hands... or better... past your wrists and hands.

Step 2:

Start with your hands a little wider than your shoulder width.

Twist your hands into the ground so your elbow pits are facing forward or close to forward. I like to say... twist the heels of your hands towards each other.

Step 3:

As you lower your upper body... you're going to force your elbows back (45 degrees or a little closer to your body)... NOT out to the sides.

This is vital and we'll come back to this in a second. Look at the pictures and notice how my elbows are back... but not directly up against my body.

Then obviously lower all the way to the ground.

Step 4:

Keep your hands twisted into the ground and press all the way back up.

Knee pushups are that simple.

What Muscles Do Knee Pushups Work?

  • Chest
  • Arms
  • Wrists
  • Core (only a little)

When Is The Only Time You Should Do Knee Pushups?

Most women think knee pushups are used for beginners because they're an easier version of pushups.

This is only half true. If you're a beginner... there's a much better version of pushups you should be using to get stronger a lot faster.

Elevated pushups.

So when should you use knee pushups?

To practice keeping your elbows close to your body.

This is the only purpose of knee pushups. The correct way to do pushups is by keeping your elbows close to your body.

Most women let their elbows go out to the side. It's one of the most [common pushup mistakes]().

So when you want to practice and get use to keeping your elbows close to your body... knee pushups are a great option.

But even then you want to move to elevated pushups as fast as you can.

Want An Online Fitness And Health Coach?

Sure you can watch a video... but you're still:

  • Working out all alone...
  • Not getting help from anybody...
  • Left to motivate yourself...

Nearly every fitness program these days uses video. It's been this way over a decade. But these programs don't help solve the biggest fitness problem women face...

Accountability

Accountability is why I created Fit Women's Weekly LIVE... my online streaming fitness coaching program where I can talk to each member and you...

  • During a LIVE streaming workout...
  • During online coaching sessions...
  • Anytime in our private Facebook Group...

Imagine working out in your living room and I yell out your name during pushups... encouraging you to push harder and kick butt!

Or imagine getting help immediately during the LIVE workout!

That would be pretty cool right?

Find out exactly what it's like by joining a 14 day FREE trial of Fit Women's Weekly LIVE (no credit card required). Fill out the form below and I'll personally help get you into our private group.

Summer Shred logo

One of the biggest events of the year is coming on July 10th.

The 8 Week Summer Shred Challange.

And to get the word out... I'm hosting a FREE workout this Saturday the 27th.

  • A 30 minute bodyweight interval workout
  • No equipment needed
  • I'll count every rep out loud
  • I'll constantly motivate you

Register for the workout and get my Summer Shred Recipe guide FREE.

Kindal pointing up tell you to sign up for a free trial.
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