Roller push-up on knees

Roller push-up on knees

Roller push-up on knees is a modified push up. Push-ups are a very common, functional strength training exercise that give a total body workout. Great for shoulder, upper body and core strength, it also adds to deep neck extensor strength. If you find it at all uncomfortable through your wrists try without the roller and then build up to adding the roller back in.

Set up:

  • Place your roller on the floor, horizontally.
  • In kneeling, place your hands on the roller, slightly wider than shoulder-width apart.
  • Bring your shoulders over your hands, elbows will be bent.
  • Keep your shoulder blade muscles gently contracted.
  • Lengthen your body by sliding your knees back a little so that you are aligned through shoulders, hips and knees.
  • Your lumbar spine is neutral.
  • Your chin should be tucked and your neck lengthened so that your head is in line with your body.


  1. Inhale as you bend your elbows and lower your chest towards the roller, maintaining your body alignment.
  2. Stop just short of the roller (or the range you can manage).
  3. Then exhale as you push through your hands on the roller until your elbows are almost fully extended.
  4. Repeat x10. 2-3 sets.
roller push up at knees


  • Don’t let your head drop – focus on your chest lowering and maintain your alignment through ears, shoulders, hips, knees as you do your roller push-up on knees.
  • Don’t let your bottom stick up or lower back sag.
  • There should be no neck or back pain.
  • Thumbs should be next to fingers – don’t stretch your thumbs around the roller.
  • Try a frog stretch in between your sets to give your body 30 seconds to recover and bring fresh circulation to your exercising muscles.

Make it harder:

  • Do a full push-up with the roller under your hands.
  • Try a full push-up with the roller at your feet.
  • Add in more repetitions.
push up on a roller, low position