Bodyweight knee thrust

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Iliopsoas, Quadriceps Femoris

Secondary muscles

Rectus Abdominis, Obliques

How to do it

1. Start in a partial lunge position with your left foot forward and right foot back, hands in front of your hips.
2. Thrust your right knee forward and up to hip level, bringing your hands to meet your knee.
3. Return to the partial lunge position, lowering your right leg back to the starting position.
4. Repeat the movement for the desired number of repetitions, then switch legs.

Form tips

• Maintain a steady breathing pattern to support balance and coordination during the movement.
• Keep your supporting leg slightly bent to absorb impact and provide stability.
• Focus on a powerful knee thrust while maintaining proper form and balance.