Rotate Push-up (on knees)

Rotate Push-up (on knees)

The Rotate Push-up (on knees) is a dynamic exercise that targets multiple upper body muscles, including the chest, shoulders, and triceps. This modified variation of a traditional push-up is a great option for beginners or those recovering from injuries, as it provides a challenging yet controlled movement. To perform a Rotate Push-up (on knees), start by getting into a kneeling position on a mat or padded surface. Place your hands shoulder-width apart, slightly wider than your shoulders, with your fingers spread wide for stability. Extend your legs backward, so your body forms a straight line from your knees to your shoulders. Slowly lower your upper body toward the ground by bending your elbows, keeping your back straight and core engaged. As you push back up, shift your weight to one side and raise your opposite arm toward the ceiling, allowing your torso to rotate. Return to the starting position, then repeat on the other side. The rotation in this exercise engages the muscles in your core, particularly the obliques, helping to strengthen and stabilize your midsection. Additionally, the rotational movement targets your shoulders and chest from different angles, providing a more comprehensive upper body workout. Remember to maintain proper form throughout the exercise. Keep your elbows tucked close to your body, and avoid sagging or arching your back. If you find the full push-up position too challenging, performing the exercise on your knees reduces the amount of body weight you're lifting, making it more manageable. Incorporating the Rotate Push-up (on knees) into your fitness routine can help enhance upper body strength, improve core stability, and contribute to overall muscle development. As always, listen to your body, start with a comfortable range of motion, and gradually increase intensity as you progress. Stay consistent and enjoy the benefits of this versatile exercise!


  • Start by getting into a modified push-up position, with your hands shoulder-width apart and your knees on the ground.
  • Lower your upper body towards the ground while keeping your core engaged and elbows tucked close to your body.
  • As you push back up to the starting position, rotate your body to the right side, extending your right arm towards the ceiling.
  • Return to the starting position and repeat the push-up, this time rotating your body to the left side and extending your left arm towards the ceiling.
  • Continue alternating the rotation after each push-up, aiming for a controlled and smooth movement.
  • Perform the desired number of repetitions or follow the recommended sets and reps for your fitness level.
  • Remember to maintain proper form throughout the exercise, keeping your body in a straight line and avoiding any excessive movement or sagging.
  • If you experience any discomfort or pain, modify the exercise or consult with a fitness professional for guidance.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles by tightening your abs and glutes.
  • Control your movements and avoid any jerking or swinging motions.
  • Breathe evenly throughout the exercise, inhaling on the way down and exhaling as you push up.
  • Progress gradually by increasing the number of repetitions or sets over time.
  • If performing the exercise on your knees is too challenging, start by doing it against a wall or elevated surface.
  • To make the exercise more challenging, try doing it with your feet elevated on a step or stability ball.
  • Incorporate a variety of push-up variations into your workout routine to target different muscle groups.
  • Include adequate rest days in your training schedule to allow your muscles to recover and repair.
  • Stay consistent with your exercise routine and make it a regular part of your fitness regimen.


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