Half Kneeling Pushup
Pushup variation with one knee planted and one leg extended, providing progressive knee support while challenging core and anti-rotation stability.
Instructions
- Begin in a pushup position on hands and knees.
- Extend one leg straight back with toes on the floor while keeping the other knee bent and planted on the ground.
- Lower your chest towards the floor until elbows reach 90 degrees.
- Press through your palms to return to the top position with controlled lockout.
- Switch lead legs between sets.
Common Mistakes
- Elbow flare past 75 degrees
- Sagging hips / lower back arching
- Incomplete return / short reps
- Twisting torso towards kneeling side
Benefits
- Progressive upper-body strength
- Core stability
- Reduced wrist and lumbar load compared to full pushups
Biomechanical Form Guide
Pushup Form Mastery: Elbow Flaring, Scapular Motion & Core Plank Alignment - Comprehensive guide to mastering pushups. Learn proper 45-degree elbow tucking, scapular retraction and protraction, and core plank stabilization.
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