Exercise guide
Single Arm Push-Up On Knees
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This unilateral variation builds significant chest and tricep strength while placing an intense demand on the core and obliques to prevent torso rotation. It serves as a critical progression toward the full single-arm push-up by reducing the load while maintaining the anti-rotational challenge.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Begin in a kneeling plank position with your knees hip-width apart and toes tucked for stability.
- Place the working hand directly under your shoulder, slightly turning the fingers outward if needed for wrist comfort.
- Place the non-working arm behind your lower back or tucked tightly across your chest to ensure it doesn't assist.
- Engage your glutes and brace your core to create a straight line from your head to your knees.
How to do it
- Inhale and slowly lower your chest toward the floor by bending the working elbow, keeping it at a 45-degree angle from your torso.
- Lower until your chest is just above the floor, ensuring your shoulders and hips remain perfectly square to the ground.
- Exhale as you drive through the palm of your hand to push back to the starting position with a controlled, steady tempo.
- Complete the desired number of repetitions on one side before switching to the other.
Form checklist
- Keep your hips and shoulders level; do not let the non-working side of your body dip or rotate toward the floor.
- Maintain a neutral spine by looking at a spot on the floor about 6 inches in front of your hand.
- Avoid shrugging the working shoulder toward your ear; keep the shoulder blade depressed and stable.
- Ensure your core remains braced to prevent your lower back from arching.
Pro tips
- Focus on 'screwing' your hand into the floor (clockwise for right hand, counter-clockwise for left) to create maximum shoulder stability.
- Squeeze your glutes as hard as possible to stabilize the pelvis and prevent the hips from shifting side-to-side during the movement.
Make it harder
- Narrow your knee stance to decrease your base of support, forcing the obliques to work harder to maintain balance.
- Implement a 3-second eccentric (lowering) phase to increase time under tension and improve motor control.
Frequently asked
- What muscles does the single arm push-up on knees work?
- The single arm push-up on knees primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the single arm push-up on knees?
- The single arm push-up on knees requires no equipment — just your body weight.
- Is the single arm push-up on knees good for beginners?
- The single arm push-up on knees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.