How To Do Push Up With Knee Touch
The Push Up With Knee Touch is a variation of the traditional push-up that incorporates a core stability challenge. This exercise not only targets the chest, shoulders, and triceps but also engages the core as you bring your knee to your elbow.
Step-by-Step Guide to Properly Execute Push Up With Knee Touch
Starting Position
Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Engage your core and keep your feet together or slightly apart for stability.
Lowering Phase
Bend your elbows to lower your body towards the floor while keeping your elbows at a 45-degree angle to your body. Lower yourself until your chest is just above the ground. Maintain a straight line from your head to your heels throughout this movement.
Knee Touch Phase
As you push back up to the starting position, bring your right knee towards your right elbow. Focus on engaging your core to maintain balance. Return your right leg to the starting position as you complete the push-up.
Repetition Phase
Repeat the push-up and knee touch with your left knee towards your left elbow. Continue alternating sides for the desired number of repetitions. Ensure that your form remains consistent throughout the exercise.
Finishing Position
After completing the set, return to the high plank position and take a moment to reset your form before starting the next set. Focus on your breathing and core engagement to prepare for the next repetition.
Push Up With Knee Touch Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1 minute rest, 2-3 times per week.
- Intermediate: 4 sets of 10-12 reps, 45 seconds rest, 3-4 times per week.
- Advanced: 5 sets of 15-20 reps, 30 seconds rest, 4-5 times per week.
What Are The Benefits Of Push Up With Knee Touch
- Strengthens the chest, shoulders, and triceps.
- Engages the core for improved stability and balance.
- Enhances coordination and body control.
- Builds endurance in upper body muscles.
- Prepares for more advanced push-up variations.
Common Mistakes to Avoid
- Letting your hips sag or rise too high; keep your body in a straight line.
- Flaring elbows out too wide; keep them at a 45-degree angle.
- Not engaging the core; ensure your core is tight throughout the movement.
- Rushing through the repetitions; maintain a controlled pace for better form.
Follow these steps and tips to master Push Up With Knee Touch with proper form and efficiency.
FAQ About Push Up With Knee Touch
3-4 sets of 8-12 reps. One rep is a push-up plus one knee touch per side. Keep it slow. If your hips are rotating more than a few centimetres during the touch, the set is done. I'd rather see 8 perfect reps than 15 sloppy ones.
Your core isn't bracing before the knee moves. Set the plank hard first, brace like you're absorbing impact, then bring the knee. Also check your foot stance. Wider feet give you a bigger base and reduce the rotation significantly. Most people solve this just by going 15-20 cm wider.
Mountain climbers are done fast for conditioning. This is done slow for core control. In a mountain climber you're driving for speed. Here you're pausing at the top of each push-up and touching with intention. Different goals. I use push-ups with knee touches when I want someone to build anti-rotation strength, not just cardio.
Very effective for anti-rotation core work. Each touch forces your obliques and deep core to resist the rotation from lifting one hand. It's one of the better ways to develop the core stability you need for handstands and planche work without needing equipment.
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