Bent Side Knee Push up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Gluteus Medius, Triceps Brachii, Tensor Fasciae Latae, Quadriceps, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.2
- Alternate Names
- Side Knee Push-Up
Visualised Target Muscle Groups
Front
Back
How to: Bent Side Knee Push up
- Start in a side plank position with one knee on the ground.
- Place the other arm on your hip or extend it toward the ceiling.
- Lower your chest toward the ground while keeping your elbow close.
- Push back to the starting position while engaging your core.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the hips sag during the push-up.
- Focusing on speed rather than form.
- Not keeping elbows close to the body.
Modifications
- Perform on a raised surface for reduced intensity.
- Knees can be placed on the ground for support.
Tips
- Keep your body aligned as you lower and lift your torso.
- Engage your core to maintain stability.
- Breathe out as you push up and in as you lower.
Bent Side Knee Push up Alternatives
Tags
chest
strength
bodyweight
upper body
conditioning
beginner
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