Push-up with Knee Drive

Master the push-up with knee drive, a dynamic bodyweight exercise that builds upper body strength while igniting your core. Boost stability and endurance.

IntermediateWaist Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A push-up variation where a knee drive is incorporated at the top of the push-up, working the chest, triceps, shoulders and core.

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How to do Push-up with Knee Drive

01
Setup
Begin in a high plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward. Ensure your body forms a straight line from head to heels, with your core engaged.
02
Lower your chest towards the floor by bending your elbows, keeping them tucked at approximately a 45-degree angle to your body. Maintain a rigid torso throughout the movement.
03
Push through your hands to extend your arms, returning to the high plank position. Exhale as you push yourself back up.
04
At the top of the push-up, powerfully drive one knee towards your chest, actively contracting your abdominal muscles. Keep your hips stable and avoid rotating your torso.
05
Return your foot to the starting plank position with control, then repeat the knee drive with the opposite leg after your next push-up.

Tips

Maintain a neutral spine throughout the entire exercise; avoid letting your lower back arch or round, especially during the push-up portion.
Focus on controlled movement for the knee drive, engaging your core to pull the knee in rather than relying on momentum.
Keep your gaze slightly forward, not directly down, to help maintain proper neck alignment and a straight body line.
To increase intensity, pause briefly at the top of the knee drive to maximize core contraction before returning your foot to the floor.

Common mistakes

Sagging hips during the push-up portion: Fix by actively engaging your glutes and bracing your core as if preparing for a punch to maintain a straight line.
Rushing the knee drive: Fix by performing the knee drive with deliberate control, focusing on a strong abdominal contraction rather than speed.
Flaring elbows out to the sides during the push-up: Fix by keeping your elbows tucked closer to your body at about a 45-degree angle to protect your shoulders and better target your chest and triceps.

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Questions

Is Push-up with Knee Drive good for beginners?

Push-up with Knee Drive is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Push-up with Knee Drive?

You need Body weight to perform Push-up with Knee Drive. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Push-up with Knee Drive?

Maintain a neutral spine throughout the entire exercise; avoid letting your lower back arch or round, especially during the push-up portion. Focus on controlled movement for the knee drive, engaging your core to pull the knee in rather than relying on momentum. Keep your gaze slightly forward, not directly down, to help maintain proper neck alignment and a straight body line. To increase intensity, pause briefly at the top of the knee drive to maximize core contraction before returning your foot to the floor.

What are common mistakes when doing Push-up with Knee Drive?

Sagging hips during the push-up portion: Fix by actively engaging your glutes and bracing your core as if preparing for a punch to maintain a straight line. Rushing the knee drive: Fix by performing the knee drive with deliberate control, focusing on a strong abdominal contraction rather than speed. Flaring elbows out to the sides during the push-up: Fix by keeping your elbows tucked closer to your body at about a 45-degree angle to protect your shoulders and better target your chest and triceps.