How to Do a Knee Push Up Exercise

A "knee push up" is a modified version of a push-up and one of several horizontal pushing exercises. The upper body uses its own weight and resistance to develop strength and stamina. Once this exercise is mastered, the difficulty can be increased by extending the legs and raising the body on the toes instead of the knees.

Instructions

1. Check with a physician before starting any workout regimen. Discuss fitness goals and appropriate exercises to meet the goals.

2. Place a folded towel or padded exercise mat on the floor. Kneel on the mat so that the knees are comfortable and well protected. Relax the lower legs and feet.

3. Walk the arms out so that they are perpendicular to the shoulder. Extend the upper body in a straight line from the knees up.

4. Lower the upper body to the floor so that the nose and chest are touching the floor or exercise mat. Squeeze the glutes while lowering the body to control the movement.

5. Keep the elbows close to the sides as the body is lowered. Lock the arms when the body is in the raised position. Finish the downward movement with the upper arms parallel to the floor.

6. Raise the body to the starting position by pushing up with the arms. Resist the temptation to turn the elbows away from the body. Lock the elbows when the body is in the starting position.

7. Build strength by doing three sets of five push-ups. Use this exercise as a build-up to regular and more advanced push-ups.