How to do the Knee Push-Up Row
- Start face down, hands wider than shoulders, and knees on the floor.
- Bend your elbows to lower your chest toward the floor.
- Push back up, then row one elbow up and bring that hand to your hip.
- Place the hand back down and switch sides on the next rep.
Full technique — 8 steps
- Set up face down with hands slightly wider than shoulder width and knees on the floor.
- Walk your hands into position so your body forms a straight line from head to knees.
- Lower your body by bending the elbows, bringing your chest toward the floor.
- Press through your palms until your elbows are fully extended.
- Lift one hand off the floor and drive that elbow up toward the ceiling, bringing the hand to your hip.
- Let your chest turn open to that side while your knees stay planted.
- Return the hand to the floor, square your torso, and lower into the next rep.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Crossover Push-Up Harder
Suspension trainer
Weight plates
- Weighted Push-Up Harder
- Deficit Push-Up Harder
Medicine ball
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
- This exercise Knee Push-Up Row
- Harder Clock Push-Up
- Harder Side to Side Push-Up
Too hard for now? Start with the Outdoor Chest Press.
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).
