Description
Push-up with a lateral knee drive to combine chest pressing and dynamic core work.
01 · Setup
Set up the movement
- Start in a standard push-up position with firm trunk tension.
- Keep your shoulders down, hands stable and gaze on the floor.
- Prepare to bring your knee toward your elbow on each descent.
02 · Execution
Perform the rep
- Lower while bringing one knee toward the elbow on the same side.
- Push up while returning to the neutral position.
- Alternate right and left without losing your body line.
Technique cue
Control the push-up first, then add the knee drive without losing alignment.
Common mistakes- rotating the pelvis
- bringing the knee forward without control
- shortening the push-up range
- raising the shoulders
Safety notes
Risks of poor execution
- Excessive rotation can overload the lower back and shoulders.
- Insufficient trunk tension increases the risk of wrist or shoulder pain.