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Short instructions

How to do Knee Push-up

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the Knee Push-up position. Place the knees on the floor and maintain a straight line from knees through hips to shoulders. Brace the trunk and point the elbows diagonally back rather than directly sideways.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Inhale and bend the elbows to lower the chest or head along the declared path while the shoulder blades move naturally and the body remains rigid.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Stop at the deepest pain-free position that preserves shoulder control, wrist alignment, and the declared body line.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Exhale and press the floor away until the elbows are straight without forceful lockout or loss of trunk position.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Knee Push-up setup, maintain controlled joint alignment, and stop if the movement causes pain.

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