How to perform Bodyweight Knee Push Up with proper form

Starting Position

1. Hands: Place your hands on the floor slightly wider than shoulder-width apart.
2. Knees: Rest on your knees with your ankles crossed or feet lifted behind you.
3. Body: Keep a straight line from your head through your hips to your knees.

Movement

1. Lowering Phase:

   • Bend your elbows to lower your chest toward the floor.
   • Keep your elbows at a 45-degree angle, pointing back, not flaring out.
   • Lower until your chest nearly touches the floor.

2. Raising Phase:

   • Press through your palms to push your body back up to the starting position.
   • Keep your core braced and body straight from head to knees.

Key Points

• Keep your hips down; do not let them pike up or sag toward the floor.
• Pivot from the knees, keeping the line from head to knees rigid.
• Progress to full push-ups on your toes once these feel easy.