Kneeling Rotational Push Up

Muscles worked

Setup

1. Start in a kneeling plank position with your knees on the floor and hands slightly wider than shoulder-width apart.
2. Align your shoulders directly over your wrists and create a straight line from your head to your knees.
3. Engage your core and tuck your pelvis slightly to maintain a neutral spine.

How to do it

1. Inhale as you lower your chest toward the floor, keeping your elbows at a 45-degree angle relative to your torso.
2. Exhale as you push back up to the starting position with power.
3. At the top of the movement, shift your weight onto your left hand and rotate your torso to the right, reaching your right arm toward the ceiling.
4. Lower your right hand back to the floor, perform another push-up, and repeat the rotation on the left side.

Form checklist

• Keep your hips level and core braced during the push-up phase to prevent sagging.
• Follow your reaching hand with your eyes during the rotation to ensure full thoracic movement.
• Ensure the grounded hand stays directly under the shoulder during the rotation for joint safety.
• Maintain a controlled tempo, avoiding the use of momentum to swing your arm up.

Pro tips

• Actively push the floor away with your grounded hand during the rotation to maximize serratus anterior and shoulder blade stability.
• Squeeze your glutes throughout the entire set to help stabilize your pelvis and lower back.

Make it harder

• Transition to a full Rotational Push-up by performing the movement from your toes instead of your knees.
• Pause for 2 seconds at the peak of the rotation to increase the isometric demand on your obliques and shoulders.

Frequently asked

What muscles does the kneeling rotational push up work?

The kneeling rotational push up primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kneeling rotational push up?

The kneeling rotational push up requires no equipment — just your body weight.

Is the kneeling rotational push up good for beginners?

Yes. The kneeling rotational push up is a beginner-friendly movement and a strong foundation to build on.

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