90-To-90 Knee Thrust
Improve hip mobility with 90-to-90 Knee Thrusts! Stretch and strengthen your hips with this simple, effective exercise.
The 90-To-90 Knee Thrust mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
90-To-90 Knee Thrust Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Glutes (gluteus maximus)
90-To-90 Knee Thrust Variations and Alternatives
How to do the 90-To-90 Knee Thrust
90-to-90 Knee Thrust
Positioning
Start by kneeling on the floor.
Position your legs so that one knee is bent in front of you at a 90-degree angle (this is your front leg) and the other knee is bent behind you, also at a 90-degree angle (this is your back leg).
Sit up tall, keeping your spine straight and head aligned with your spine. Your feet should be flat on the ground, and your knees should be in line with your hips.
Movement
Begin the movement by pushing your front knee forward, using your body weight to transfer gently into the front knee while keeping your back knee anchored on the ground.
As you push forward, hold your core tight and maintain an upright posture, avoiding slouching.
Feel the stretch in your hips as you push forward with your front knee for 2-3 seconds.
Return to the starting position by pulling your front knee back and sitting tall.
Repeat the movement for 8-10 repetitions on one side before switching to the opposite side.
After completing the reps on one side, switch your leg positions and repeat the movement.
Tips
Keep your movements controlled; avoid rushing through the exercise.
Breathe deeply and calmly throughout the movement.
Ensure that your knee (the one in front) does not extend past your toes when pushing forward.
90-To-90 Knee Thrust FAQs
What muscles does the 90-To-90 Knee Thrust work?
The 90-To-90 Knee Thrust mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the 90-To-90 Knee Thrust?
None. The 90-To-90 Knee Thrust is a bodyweight exercise, so you can do it anywhere.
What workout day should the 90-To-90 Knee Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some 90-To-90 Knee Thrust variations and alternatives?
Similar exercises include the 90-To-90 Lean, 90-To-90 Switch, 90-To-90 and 90-To-90 Hip Lean.
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