Exercise preview

Bodyweight knee push ups

30 seconds · Rest 15 seconds

1. Start in a push-up position, then lower your knees to the floor and cross your ankles behind you, keeping a straight line from your head to your knees.
2. Lower your chest toward the floor by bending your elbows, then press back up to full arm extension.
3. The shortened lever takes some of the load off, but the movement is the real thing - full range, chest all the way down, body held rigid throughout.
4. Master it here and the full push-up is simply the same rep with a longer body behind it.

Beginner