Legs · Bodyweight
Push Knees Out
How to do the push knees out, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit with the soles of your feet together and knees dropped out to the sides in a butterfly position. Rest your hands on your inner thighs or knees and gently press them down and out toward the floor, opening the hips and stretching the inner thighs.
- 1A stretch through your inner thighs and groin
- 2Your hips opening as the knees press out
- 3Your back staying tall and chest lifted
Common mistakes
- Bouncing the knees to force them down
- Rounding your back or slumping forward
- Pushing past sharp pain in the hips
Muscles worked
The push knees out mainly works the adductors.
- AdductorsPrimary
- Lower BackMinor
- GlutesMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the push knees out for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.