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

Kneeling Push-Up Jack

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

EasyMiddle chest

About this exercise

The Kneeling Push-Up Jack is a dynamic bodyweight exercise that combines the pushing motion of a push-up with a lateral leg jack, all performed from the knees. It elevates heart rate while working the chest and core, making it a great low-impact plyometric variation.

How to Perform

  • Start in a kneeling push-up position with hands slightly wider than shoulder-width and knees on the floor
  • Lower your chest toward the floor in a controlled push-up movement
  • As you push back up, simultaneously jump both knees out wider to the sides
  • Jump your knees back to the starting position as you descend into the next push-up
  • Keep your core engaged and hips level throughout
  • Maintain a steady rhythm for the desired number of repetitions

Muscle Activation

Primary
Middle chest
Secondary
TricepsCoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Kneeling Push-Up Jack

The Kneeling Push-Up Jack 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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