Knee Push-Up.

Make every rep count.

1. 01

   Start in a push-up position with your hands slightly wider than shoulder-width, fingers spread, and shoulders stacked over your wrists.

2. 02

   Drop your knees to the floor and cross your ankles if that’s more comfortable. Keep a straight line from your head to your knees—brace your core and squeeze your glutes so your hips don’t sag or pike.

3. 03

   Inhale as you lower your chest toward the floor, keeping elbows angled about 30–45° from your body. Stop when your torso is about 1 inch from the ground.

4. 04

   Briefly pause, then exhale and press the floor away to return to the start, fully locking in a tall, stable plank-from-knees position.

5. 05

   Repeat for your target reps with controlled, smooth tempo.