How To Do Push-Up With Knee Touch | Correct Form, by Calixpert on YouTube. 1 min 40 s.
- Video length
- 1 min 40 s
- Time to do it
- 10 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Warm up for a couple of minutes with arm circles, shoulder rolls and a few slow shoulder taps in a plank so your wrists and shoulders are ready.
Set up in a high plank with your hands slightly wider than shoulder width. Squeeze your glutes and keep one straight line from your head to your heels.
Brace your core and lower your chest toward the floor, keeping your elbows tracking back at roughly 45 degrees from your ribs.
Press back up. As you near the top of the push-up, lift one hand and tap the knee on the same side.
Put the hand back down and do the next push-up, then tap the other knee. Alternate sides rep by rep.
Keep your torso square and upright as you tap. Do not lean or twist your hips to make the balance easier.
If tapping on the way up throws you off, stop at the top position, find your balance, tap the knee, then start the next rep.
Aim for 3 sets of 5 to 8 taps per side, resting 45 to 60 seconds between sets.
Tips and common mistakes
Widen your feet a little if your hips keep wobbling when the hand leaves the floor.
Tap the knee lightly and quickly. A long reach pulls you off balance.
Keep your neck in line with your spine and look at a spot on the floor slightly ahead of your hands.
Stop the set if you feel wrist or shoulder pain, and build up with plain push-ups first.
Questions
Is this easier than a normal push-up?
Not really. The push-up part is the same, but lifting a hand makes your core work harder to stop your hips rotating. Scale back the reps until the balance feels steady.
How many reps should I do?
Start with 3 sets of 5 taps per side and add a rep each week. Stop a set when your hips start twisting or your form breaks down.
What if I cannot hold the top position with one hand off the floor?
Pause at the top, plant your feet wider and tap the knee before lowering again. You can also practise the tap from a knee plank until your balance improves.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
