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Bent Side Knee Push-up

Bent Side Knee Push-up

The Bent Side Knee Push-up is a versatile bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It is a variation of the traditional push-up that provides an additional challenge and helps to build strength and stability throughout the upper body. This exercise can be performed both at home and at the gym, making it a convenient choice for those looking to improve their fitness levels. To begin, assume a push-up position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to toe. Instead of positioning your feet together, bend one knee and bring it towards your side, forming a 90-degree angle with your leg. This will be your starting position. As you lower your chest towards the ground, bend your elbows to a 90-degree angle, maintaining a controlled and slow tempo. Focus on engaging your chest and triceps muscles throughout the movement. Keep your core tight and your body aligned during the exercise to maximize its effectiveness. The Bent Side Knee Push-up offers a great modification for individuals who may find traditional push-ups too challenging. By elevating one knee, the exercise reduces the load on the upper body while still providing a significant workout. As strength and endurance improve, you can advance to more challenging variations of the push-up to continue progressing towards your fitness goals. Note that it is important to maintain proper form and technique throughout the exercise to ensure safety and effectiveness. As always, listen to your body, start with a suitable number of repetitions and sets, and gradually increase the intensity as you become more comfortable with the exercise.


  • Start by getting down on all fours with your hands shoulder-width apart and your knees hip-width apart.
  • Extend one leg out to the side, keeping your foot on the ground.
  • Bend your elbows and lower your chest towards the floor, keeping your back straight.
  • Push back up to the starting position, straightening your arms.
  • Repeat the exercise for the desired number of repetitions, then switch sides.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement.
  • Increase the intensity by lowering your chest closer to the ground with each repetition.
  • Engage your core and glutes to maintain stability during the exercise.
  • Keep your elbows at a 45-degree angle to engage the chest, shoulders, and triceps effectively.
  • Practice proper breathing techniques by inhaling during the eccentric phase and exhaling during the concentric phase of the exercise.
  • Gradually increase the number of repetitions and sets as you build strength and endurance.
  • Ensure your hands are positioned slightly wider than shoulder-width apart for optimal stability.
  • Opt for a soft surface or use a mat to cushion your knees during the exercise.
  • Maintain control and avoid rushing through the movement for better muscle activation.
  • Incorporate variations such as incline or decline push-ups to challenge your muscles and prevent plateau.

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