Bodyweight Kneeling Push-Up Row

Muscles worked

Setup

1. Kneel on a mat with your knees hip-width apart and hands placed slightly wider than shoulder-width.
2. Walk your hands forward until your body forms a straight line from your head to your knees.
3. Engage your core and tuck your pelvis slightly to maintain a neutral spine.
4. Position your gaze about 6 inches in front of your hands to keep your neck neutral.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Exhale as you push back up to the starting position, maintaining a rigid core.
3. At the top of the movement, shift your weight slightly to the left and pull your right hand toward your hip in a rowing motion.
4. Lower your right hand back to the floor and repeat the push-up, alternating the rowing arm with each repetition.

Form checklist

• Keep your hips square to the floor during the row; do not let them rotate.
• Ensure your elbows do not flare out 90 degrees during the push-up phase.
• Maintain a straight line from knees to head without sagging at the hips.
• Keep the rowing hand close to your body as you pull it toward your hip.

Pro tips

• Squeeze your shoulder blade toward your spine at the top of the row to maximize lat and trapezius activation.
• Focus on 'pushing the floor away' during the push-up to fully engage the serratus anterior and chest.

Make it harder

• Pause for 2 seconds at the top of the rowing motion to increase core and back tension.
• Transition from your knees to your toes to perform the movement in a full high-plank position.

Frequently asked

What muscles does the bodyweight kneeling push-up row work?

The bodyweight kneeling push-up row primarily targets the lats, pectorals, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight kneeling push-up row?

The bodyweight kneeling push-up row requires no equipment — just your body weight.

Is the bodyweight kneeling push-up row good for beginners?

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

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