How To Do Push Up With Knee Touch
The Push Up With Knee Touch is a variation of the traditional push-up that incorporates a core stability challenge. This exercise not only targets the chest, shoulders, and triceps but also engages the core as you bring your knee to your elbow.
Step-by-Step Guide to Properly Execute Push Up With Knee Touch
Starting Position
Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Engage your core and keep your feet together or slightly apart for stability.
Lowering Phase
Bend your elbows to lower your body towards the floor while keeping your elbows at a 45-degree angle to your body. Lower yourself until your chest is just above the ground. Maintain a straight line from your head to your heels throughout this movement.
Knee Touch Phase
As you push back up to the starting position, bring your right knee towards your right elbow. Focus on engaging your core to maintain balance. Return your right leg to the starting position as you complete the push-up.
Repetition Phase
Repeat the push-up and knee touch with your left knee towards your left elbow. Continue alternating sides for the desired number of repetitions. Ensure that your form remains consistent throughout the exercise.
Finishing Position
After completing the set, return to the high plank position and take a moment to reset your form before starting the next set. Focus on your breathing and core engagement to prepare for the next repetition.
Push Up With Knee Touch Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1 minute rest, 2-3 times per week.
- Intermediate: 4 sets of 10-12 reps, 45 seconds rest, 3-4 times per week.
- Advanced: 5 sets of 15-20 reps, 30 seconds rest, 4-5 times per week.
What Are The Benefits Of Push Up With Knee Touch
- Strengthens the chest, shoulders, and triceps.
- Engages the core for improved stability and balance.
- Enhances coordination and body control.
- Builds endurance in upper body muscles.
- Prepares for more advanced push-up variations.
Common Mistakes to Avoid
- Letting your hips sag or rise too high; keep your body in a straight line.
- Flaring elbows out too wide; keep them at a 45-degree angle.
- Not engaging the core; ensure your core is tight throughout the movement.
- Rushing through the repetitions; maintain a controlled pace for better form.
Follow these steps and tips to master Push Up With Knee Touch with proper form and efficiency.
FAQ About Push Up With Knee Touch
Push-ups with knee touches add a twist to the regular push-up by engaging your core more. As you bring your knee towards your elbow, your abs work harder to stabilize your body. This move also improves balance and coordination. Plus, it still strengthens your chest, shoulders, and arms like a regular push-up. It's a great way to add variety to your workout.
To do a push-up with a knee touch, start in a regular push-up position with your hands under your shoulders and body in a straight line. Lower your chest to the ground. As you push back up, lift one knee to touch the opposite elbow. Return to the start position. Repeat, alternating knees. Keep your core tight and back straight throughout.
Push-ups with knee touches work several muscles. Your chest, shoulders, and triceps get a good workout from the push-up part. When you bring your knee to your elbow, your core muscles, especially the abs and obliques, are engaged. This move also challenges your balance and stability, giving your whole body a more dynamic workout.
To make push-ups with knee touches easier, do them on your knees instead of your toes. This reduces the weight you lift. To make them harder, elevate your feet on a bench or chair. This increases the weight on your arms. You can also slow down your movements or add a pause at the bottom to increase difficulty.
