Knee And Elbow Press Up | Illustrated Exercise Guide

Primary muscles: Quads, chest, shoulders
Secondary muscles: Core, upper back, arms, calves
Equipment: No equipment

KNEE AND ELBOW PRESS UP INSTRUCTIONS

1. Start with your knees and elbows on the floor, with the elbows under the shoulders and the knees under the hips.
2. Straighten your arms and legs simultaneously and lift the hips toward the ceiling.
3. Return to the starting position and repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your back, head, and neck in line and neutral. Exhale as you straighten your legs and arms and lift the hips. Breathe in as you return to the starting position and keep the movement in your knee and elbow joints.

EXERCISE BENEFITS

The knee and elbow press up is a low impact full body exercise that improves your overall strength, posture, and flexibility. This exercise helps to tone and sculpt your quads, legs, upper back, arms, and shoulders, strengthens the hips and tightens the core.

DEMONSTRATION

SETS AND REPS

Practice doing bear squats and pike push ups first. Once you’re comfortable with your form advance to the knee and elbow press up and do 2 or 3, 45 to 60-second sets.

CALORIES BURNED

To calculate the number of calories burned doing the knee and elbow press up, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Chest fly glute bridge
Bridge and twist
Inner thigh raise to plank
Reverse lunge medicine ball overhead press

WORKOUT ROUTINES