Side Kneeling Push Up

Muscles worked

Setup

1. Kneel on the floor and lower your hips to one side so your outer thigh and hip are resting on the mat.
2. Place both hands flat on the floor in front of your chest, slightly wider than shoulder-width apart.
3. Rotate your torso so your chest is square to the floor while your lower body remains resting on its side.
4. Ensure your weight is distributed evenly between both hands.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows, maintaining a controlled 2-second descent.
2. Exhale and push firmly through your palms to return to the starting position, fully extending the arms.
3. Keep your core braced throughout the movement to stabilize the spine against the rotational torque.
4. Complete all repetitions on one side before switching your hip orientation to the other side.

Form checklist

• Keep your shoulders square to the floor throughout the entire range of motion.
• Avoid letting your hips sag or your lower back arch excessively.
• Maintain a neutral neck by looking at a point on the floor just ahead of your hands.
• Ensure elbows flare out at roughly a 45-degree angle from the torso.

Pro tips

• Focus on squeezing the obliques on the side closest to the floor to maintain a rigid torso and prevent hip collapse.
• Drive through the base of your palms to maximize the mind-muscle connection with the pectorals and triceps.

Make it harder

• Lift the top knee off the ground to increase the stability demand on the core and hips.
• Slow the tempo to a 3-second eccentric (lowering) phase with a 1-second pause at the bottom.

Frequently asked

What muscles does the side kneeling push up work?

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

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

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

Is the side kneeling push up good for beginners?

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

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