Single Arm Push-up (on knees)
The Single Arm Push-up on knees is a modified version of the traditional push-up that focuses on upper body strength and stability.
- Start in a kneeling position with one hand on the ground and the other arm extended out to the side.
- Lower your body towards the ground by bending the elbow of the supporting arm.
- Push back up to the starting position, keeping your core engaged and hips stable.
- Repeat for the desired number of repetitions, then switch arms.
How to perform the Single Arm Push-up (on knees)
- Set up. Set up in a stable, balanced starting position appropriate for the Single Arm Push-up (on knees) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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