Modified Push-Ups on Knees


The modified push-up on knees is a great exercise to strengthen the shoulders, chest, arms and core while also strengthening the bones in the wrists, arms and shoulders.

Set up

Begin in a push-up position on your knees. Your hands should be shoulder-width apart. Your abdominal muscles should be engaged so that your shoulders, hips, and knees are in a straight line. Your knees should be bent with the bottom of your feet pointed towards the ceiling.


Keeping your lower abdominal muscles engaged, slowly lower your chest to the ground by bending your elbows. Make sure you keep your shoulders, hips, and knees in a straight line throughout the exercise. Straighten your elbows and push yourself back up to the starting position.


  • Do not let your lower back arch.
  • Do not let your head come forward -- keep it in a neutral position.
join us

Get early access

Join us and be among the first to experience our expert-curated exercise programs designed specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Supine Band Up and Over

View exercise

Standing with Narrow Base of Support

View exercise

Standing Diagonal Shoulder Abduction

View exercise

Single Leg Bridge

View exercise

Supine Arm Lengthener

View exercise