Knee-Tuck Push-Up
Push-up plus core work! Boost strength and stability with the knee-tuck push-up. A challenging bodyweight exercise.
The Knee-Tuck Push-Up is a compound exercise that mainly works the chest and core, with help from the triceps. No equipment needed: it uses just your bodyweight.
Knee-Tuck Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Triceps (triceps brachii); Obliques
Knee-Tuck Push-Up Variations and Alternatives
How to do the Knee-Tuck Push-Up
Exercise Name: Knee Tuck Push-Up
Equipment: None required
Instructions:
Starting Position:
Begin on a flat, stable surface like a mat.
Get into a plank position with your hands shoulder-width apart, directly under your shoulders.
Your body should form a straight line from your head to your heels. Keep your legs straight and your feet together.
Lowering Phase:
While keeping your elbows close to your body, slowly bend your elbows and lower your chest towards the ground.
Keep your core engaged and maintain the plank position.
Knee Tuck Movement:
As you push your body back up to the starting position, lift your knees towards your chest.
Focus on contracting your abdominal muscles to help bring your knees forward.
Finishing Position:
Return to the plank position with your knees off the ground, forming a straight line again.
Your body should still be aligned, with your core engaged and hands stable.
Repetition:
Repeat the push-up and knee tuck movement for the desired number of repetitions, usually between 8 to 15 for beginners.
Breathing:
Inhale as you lower your body and exhale as you push back up while tucking your knees.
Tips:
Make sure your back stays flat throughout the movement to avoid straining.
Engage your core during the whole exercise to maintain stability.
If you're struggling with the push-up, you can perform it with your knees on the ground until you gain strength.
Remember to rest briefly between sets and listen to your body to avoid overexertion.
Knee-Tuck Push-Up FAQs
What muscles does the Knee-Tuck Push-Up work?
The Knee-Tuck Push-Up mainly works the chest and core, with help from the triceps. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Knee-Tuck Push-Up?
None. The Knee-Tuck Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Knee-Tuck Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Knee-Tuck Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Knee-Tuck Push-Up variations and alternatives?
Similar exercises include the Body Up, Burpee Push-Up, Clock Push-Up and Across-Body Push-Up.
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