strength
Knee Push-Up
Text cues are the instruction
No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.
Kalyra may avoid or modify this exercise when:
- Loaded wristsKalyra holds back exercises that load the wrists when you've flagged wrist sensitivity.
Muscleschest, shoulders, arms
EquipmentNone
Positionplank
Impactnone
Training roleSTRENGTH
Form cues
- Knees on the floor, hands under shoulders; body straight from knees to head
- Lower the chest between the hands
- Push up without the hips leading
Common errors
- ✗ Hips piking up or sagging
- ✗ Half-range reps
How Kalyra programs it
Trains the push horizontal pattern through chest and shoulders with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–12 reps.
Easier · Harder · Substitutions
No easier regression on file.
Text guidance only — demonstration media has not been produced yet.
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