Bodyweight Kneeling Push-Up Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bodyweight Kneeling Push-Up Row

Step by step instructions, muscle activation and variants for the Bodyweight Kneeling Push-Up Row.

MediumRear shouldersUpper chest

About this exercise

The kneeling push-up row combines a kneeling push-up with a single-arm row, training the chest and back in one fluid movement. Performed on all fours, it challenges the upper body and core while keeping the movement accessible for beginners.

How to Perform

  • Begin on all fours with knees hip-width apart and hands shoulder-width apart
  • Lower your chest toward the floor by bending your elbows to perform a push-up
  • Press back up to the starting position
  • Shift your weight to one side and pull the opposite hand up toward your hip, mimicking a row
  • Lower the hand back to the floor in a controlled manner
  • Alternate the rowing arm each repetition

Muscle Activation

Primary
Rear shouldersUpper chestMiddle chestTrapeziusMiddle back
Secondary
BicepsTricepsAbsFront shouldersSide shouldersOuter forearmObliques

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight Kneeling Push-Up Row

The Bodyweight Kneeling Push-Up Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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