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Plank with Knee Drive
Slider Knee Drive
Push-Up Knee Drive
Slider Push-Up Knee Drive


Push-up knee drives are a nice exercise for working your abdominal muscles. They are similar to spiderman push-ups but instead of bringing your knee to your elbow, you bring your knee up under your body and towards your chest. Here are some different variations you can try depending on your fitness level.

Plank with Knee Drive

If you can’t do a traditional push-up yet, you can start with a plank knee drive. Begin at the top of a push-up position, then raise one knee up towards your chest. Return your leg to its starting position and alternate with the other knee.

YouTube Channel: Testosterone Nation

Slider Knee Drive

A slightly more difficult variation of the plank knee drive is the slider knee drive, which requires two sliding discs for your feet (see example of sliding discs on Amazon). You can either alternate knees or slide both knees to your chest at the same time.

YouTube Channel: CJ Koegel

Push-Up Knee Drive

If you can do a push-up and want to challenge yourself, you can do a push-up knee drive. Watch some demonstration videos below.

YouTube Channel: Basecamp Fitness

Slider Push-Up Knee Drive

You can also do push-up knee drives with sliding discs. You can alternate knees or slide both knees to your chest at the same time.

YouTube Channel: CJ Koegel

If you don’t have sliders yet and want to incorporate them into your workouts, check out these popular sliders that are perfect for both carpet or hardwood floors.

See these exercise core sliders on Amazon