Also known as: knee push-up hold, low push-up switches, knee push hold switches, low push hold, knee push switches

What is Low Push Up Hold Switches?

Low Push Up Hold Switches is an easy bodyweight push exercise where you hold the low (bottom) push-up position and briefly lift the knees between reps. It targets the triceps, chest, shoulders and core while training stability and control for beginners.

How to Do Low Push Up Hold Switches

  1. Assume top hold: Kneel and lean forward into a knee push-up top hold. Protract the scapula, tuck the tailbone, and brace the core for a neutral spine.
  2. Lower slowly: Lower your chest until the upper-arm-to-forearm angle is about 90°. Control the descent and keep elbows tucked to protect the shoulders.
  3. Set bottom hold: Stay at the bottom position and settle into the low push-up hold. Maintain scapular protraction and keep the core engaged to avoid sagging.
  4. Lift knees: Lift both knees off the ground while holding the low position, keeping hips level and core tight. Hold this low push-up for three seconds.
  5. Return and repeat: Lower your knees back to the ground with control to complete the rep. Reset scapula and breathing before performing the next repetition.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Start by kneeling down on the ground, and lean forwards to get into a Knee Push Up top hold position. Protract your scapula and tuck your tailbone by performing a posterior pelvic tilt.

Lower down as if you were performing a Knee Push Up. Stay at the bottom of the rep, with your Upper-Arm-to-Forearm angle being around 90 degrees.

Lift your knees off the ground as you hold the bottom position, to get into a Low Push Up Hold which you should hold for 3 seconds. Lower your knees back down to complete a rep.

Perform the reps continuously until the goal is reached.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Low Push Up Hold Switches?

This exercise builds triceps, chest, shoulder and core endurance while improving joint stability and control. It's low-impact and beginner-friendly, useful for developing push strength and better pushing mechanics before progressing to full push-ups.

What common mistakes should I avoid?

Avoid flaring elbows, letting the hips sag, and using momentum to lift the knees. Also don’t hold your breath—brace the core, keep scapula protracted, and perform controlled lifts to protect shoulders and lower back.

How can I progress or modify this exercise?

Make it easier with static knee push-up holds or incline low holds. Progress by increasing hold time, performing negatives to full push-ups, or transitioning to full push-up low holds as strength and control improve.