Knee Thrust
Explosive cardio & lower body! Knee Thrusts build power and fitness. Get your heart pumping and legs burning.
The Knee Thrust mainly works the quads and core, with help from the back. No equipment needed: it uses just your bodyweight.
Knee Thrust Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Knee Thrust Variations and Alternatives
How to do the Knee Thrust
Start in a standing position with feet hip-width apart and arms relaxed by your sides.
Step back with one foot to get into a split stance, both knees bent at 90 degrees. Keep your front knee over your ankle and don't let it go beyond your toes. Your back knee should hover just above the ground. Lift your arms above your head.
Explosively drive the back knee forward and up as high as you can, bringing your arms down so that your hands meet your lifted knee.
Quickly return your lifted leg to the starting split stance and raise your arms back above your head.
Perform this motion rapidly and continuously, thrusting the knee and pumping the arms. Do the desired number of reps before switching legs. Make sure to maintain good posture throughout the exercise, keep your core engaged, and breathe rhythmically with each knee thrust. This exercise will help improve cardiovascular fitness while also targeting the muscles of the lower body and core. It's also plyometric in nature as it involves an explosive movement which can help with power development.
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Knee Thrust FAQs
What muscles does the Knee Thrust work?
The Knee Thrust mainly works the quads and core, with help from the back. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Knee Thrust?
None. The Knee Thrust is a bodyweight exercise, so you can do it anywhere.
What workout day should the Knee Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Thrust variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, Alternating Butt-Kick to Knee Thrust, Alternating Knee Thrust and Bodyweight Thruster.
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