Bent Side Knee Push-up
- Target muscle
- Gluteus Medius, Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Quadriceps, Tensor Fasciae Latae, Triceps Brachii
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The bent side knee push-up is a bodyweight hybrid that pairs a knee push-up with a side knee lift, training the hips and chest at once. The push-up phase works the chest (pectoralis major) with help from the front shoulders and triceps, while lifting the bent knee out to the side targets the gluteus medius and tensor fasciae latae of the hip. It is a low-impact way to build pushing strength and lateral hip control in a single movement.
How to do the Bent Side Knee Push-up
- 1Kneel on the floor and set your hands slightly wider than shoulder-width, fingers pointing forward, then walk your hands out into a knee push-up position with your weight on your knees rather than your toes.
- 2Brace your core and squeeze your glutes so your body forms a straight line from your head to your knees.
- 3Bend your elbows and lower your chest toward the floor under control, keeping your elbows at roughly a 45° angle to your torso.
- 4Lower until your chest is just above the floor, keeping your wrists stacked under your shoulders.
- 5Press through your palms to push your body back up until your arms are fully extended.
- 6At the top, lift one bent knee out to the side, opening the hip while keeping the knee flexed and your torso square to the floor.
- 7Lower the knee back to the start under control, then repeat the push-up and alternate the knee lift to the other side each rep.
- 8Complete your reps, then lower your hips to the floor to finish.
Form tips
- Keep your hips level and your torso square throughout the side knee lift so the gluteus medius does the work rather than your lower back twisting.
- Drive the knee out to the side, not up toward your ribs, to keep tension on the hip abductors.
- Keep your core braced and glutes engaged during the push-up so your midsection does not sag toward the floor.
- Move at a steady tempo and pause briefly at the top of the knee lift to feel the side of the hip working.
- If the push-up is too easy, slow the lowering phase or move your hands further forward to increase the load on the chest.
Common mistakes
- Letting the hips sag during the push-up, which loses core tension and strains the lower back.
- Rotating the torso or hiking the hip when lifting the knee, which shifts work off the gluteus medius and onto the obliques and lower back.
- Lifting the knee up toward the chest instead of out to the side, which turns the abduction into hip flexion and misses the target muscle.
- Flaring the elbows straight out to the sides during the push-up, which stresses the shoulder joint.
- Rushing the reps so the knee lift is a quick swing rather than a controlled movement, reducing time under tension at the hip.
Frequently asked questions
What muscles does the bent side knee push-up work?
It targets the gluteus medius of the hip and the chest (pectoralis major, sternal head). The front deltoids, upper chest, triceps, quadriceps, and tensor fasciae latae assist, so it trains both pushing strength and lateral hip control.
Is the bent side knee push-up good for beginners?
Yes. The knee push-up reduces the load compared with a full push-up, making it accessible for beginners, while the side knee lift adds hip work without extra equipment. Keep the movement slow and controlled as you learn it.
Where should I feel this exercise?
You should feel the push-up in your chest, front shoulders, and triceps, and the knee lift on the outer side of your hip (the gluteus medius). If you feel the knee lift mostly in your lower back, you are likely twisting your torso instead of keeping it square.
How many sets and reps should I do?
For bodyweight work, 2–4 sets of 8–15 reps per side is a sensible range. Adjust the reps so the last few feel challenging while you keep your hips level and your form clean.
What's a good alternative to the bent side knee push-up?
A standard knee push-up trains the chest pressing pattern on its own, and a side-lying hip abduction or standing hip abduction isolates the gluteus medius. Combine the two if you want the same muscles without the hybrid movement.
