Modified Push Ups
Push Ups from the Knees

Many people call push ups from the knees "girl push ups", but I always preferred the term modified push ups.

Doing push ups from your knees is a great way to build up your upper body strength so that you will be able to eventually do regular push ups from your toes.

Push ups are great to tone your arms and strengthen your upper body, so I recommend them to most of my clients.

Below are pictures of push ups from the knees.

Push Ups from the Knees

Starting Position: Begin by placing your hands on the floor. Make sure that your hands are underneath your shoulders.

Keep your core muscles engaged and keep your spine in good alignment. Bend your knees so that your weight is on your knees and hands.

Form: Inhale as you lower your chest towards the floor. Hold for a brief second and then exhale and push yourself back up to the starting position.

modified ball push upsmodified push ups

1 Knee Variation

To increase the challenge on your core muscles, you can lift one knee off the ground. The leg that is on the floor must support your entire body weight and core muscles will all work harder on that side.


If you're a beginner there is nothing wrong with starting with push ups from your knees.

Start slow and build up over time.

Once you can do regular push ups, you'll be amazed at all the fun variations you'll be able to try in your workouts.

Yours in health,
Dr. Charles PT/PT

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