SHIFT Fit
Kneeling push up
Kneeling push up: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Support body on hands and knees with hips extended.
- Lower chest towards floor. Keep a straight line from head to knees. Press through your hands to return to the starting position, keeping the line from head to knees.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep a straight line from head to knees. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | mat |
| beginner | 2 sets × 8 reps; 75s rest between sets. | mat |
| beginner | 3 sets × 8 reps; 90s rest between sets. | mat |
| beginner | 2 sets × 12 reps; 90s rest between sets. | mat |
| beginner | 2 sets × 6 reps; 90s rest between sets. | mat |
| beginner | 1 set × 8 reps. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Sagging through the hips; flaring the elbows straight out; dropping too deeply or bouncing the load. Exercise check: Keep a straight line from head to knees.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.