# Knee Push-Up Row

A knee push-up that adds a one-arm row at the top, alternating sides each rep. Trains the chest and triceps, while the lifting arm works the upper back as your chest turns open to the side.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-kneeling-push-up-row/video/male.mp4
- HTML: https://seto.fit/exercises/knee-push-up-row/

## Muscles worked

- Mid chest: 8/10
- Triceps: 8/10
- Front delts: 6/10
- Serratus anterior: 5/10
- Rhomboids: 4/10
- Rear delts: 4/10
- Rotator Cuff: 4/10

## How to do the Knee Push-Up Row

1. Start face down, hands wider than shoulders, and knees on the floor.
2. Bend your elbows to lower your chest toward the floor.
3. Push back up, then row one elbow up and bring that hand to your hip.
4. Place the hand back down and switch sides on the next rep.

### Full technique — 8 steps

1. Set up face down with hands slightly wider than shoulder width and knees on the floor.
2. Walk your hands into position so your body forms a straight line from head to knees.
3. Lower your body by bending the elbows, bringing your chest toward the floor.
4. Press through your palms until your elbows are fully extended.
5. Lift one hand off the floor and drive that elbow up toward the ceiling, bringing the hand to your hip.
6. Let your chest turn open to that side while your knees stay planted.
7. Return the hand to the floor, square your torso, and lower into the next rep.
8. Alternate sides each rep.

## Common mistakes

- Hips dropping toward the floor
- Cutting the range short
- Elbows flaring straight out
- Rowing before the arms fully straighten
- Knees sliding as the torso turns

## Form cues

- Keep hips from sagging
- Press through the palms
- Drive elbow up and back
- Knees stay planted
- Alternate sides each rep

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)
- **Suspension trainer**: [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/) — 35% of bodyweight
- **This exercise: Knee Push-Up Row — 50% of bodyweight**
- Harder: [Clock Push-Up](https://seto.fit/exercises/clock-push-up/) — 65% of bodyweight
- Harder: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/) — 72% of bodyweight

## Quick answers

### What muscles does the Knee Push-Up Row work?

Primary: Mid chest 8/10, Triceps 8/10. Also works: Front delts 6/10, Rhomboids 4/10, Rear delts 4/10, Serratus anterior 5/10.

### When should I do the Knee Push-Up Row in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Knee Push-Up Row?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Knee Push-Up Row?

Kettlebell: Kettlebell Crossover Push-Up. Suspension trainer: Suspension Trainer Push-Up with Rotation. Weight plates: Weighted Push-Up, Deficit Push-Up. Medicine ball: Lying Medicine Ball Chest Press.

### What is an easier version of the Knee Push-Up Row?

Outdoor Chest Press (35% of bodyweight).

### What is a harder version of the Knee Push-Up Row?

Clock Push-Up (65% of bodyweight), Side to Side Push-Up (72% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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