For women · On hands and knees
Deep Knee Push Up
ArmsCore
Ground your knee, toes, and hands on the floor
For womenOn hands and knees
Knee Push Ups
A floor arms and core exercise from the women’s track. Come into a modified push up position by drawing your knees and toes on the floor and stacking your hands under your shoulders.
How to do it
Come into a modified push up position by drawing your knees and toes on the floor and stacking your hands under your shoulders
Inhale as you lower and exhale to press the floor away as you return to the top
What you should feel
Your chest, shoulders and the backs of your arms working to press the floor away.
About these numbers and scores
Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.
- Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 4,523 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
- Popularity. A count ranking within the women’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
- Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 4,455 account-days ÷ 3,709 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
- Difficulty. 3/5 — middle of the scale on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
- Clarity. 5/5 — clearest to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
- In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.
These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.
Full method, scale and data coverageTry instead
The exercises the app offers in its place: easier, harder or just different.
For women · On hands and knees
Push Up with Forward Arm Reach
ArmsCore
Place your hands under your shoulders and lower into a modified knee push-up
Workouts with this exercise
Ready-made sessions that include knee push ups.
For womenBeginnerArms
Arm Endurance Flow
Upper body endurance training with posture support and alignment.
9 min12 movements
For womenIntermediateArms
Shoulder Stability
Strong posture and arm strength with enhanced back-line work.
12 min16 movements
For womenIntermediateArms
Strong Arms Circuit
Increased volume and rotation mobility for healthy shoulders.
14 min18 movements
15 min20 movements
15 min20 movements
Plans with this exercise
- Women’s Beginner Plan8 days of 30, from day 3
- Women’s Easy Plan6 days of 30, from day 3
- Women’s Intermediate Plan11 days of 30, from day 3
- Women’s Advanced Plan10 days of 30, from day 3
- Women’s Expert Plan10 days of 30, from day 3