Knee Prayer Push Thrust
Knee Prayer Push Thrust: A dynamic exercise blending balance, core work, and cardio. Tone your body and improve coordination!
The Knee Prayer Push Thrust mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Knee Prayer Push Thrust Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis); Hip Abductor (gluteus medius)
Knee Prayer Push Thrust Variations and Alternatives
How to do the Knee Prayer Push Thrust
Starting Position:
Stand upright with your feet shoulder-width apart.
Raise your arms overhead, palms together in a prayer position.
Knee Lift:
Engage your core and, while keeping your arms raised, lift your right knee towards your chest.
As you lift your knee, balance on your left foot.
Movement:
With your knee raised, lower your arms simultaneously towards your chest while keeping the palms together.
As you do this, lean slightly back to maintain balance.
Thrust:
Quickly push your arms back up to the starting position as you lower your right leg back down to the ground.
Switch legs, lifting your left knee while repeating the arm movement.
Repetition:
Continue alternating legs, performing the knee lift and arm movements in a rhythmic manner.
Aim for 10-15 repetitions on each leg.
Breathing:
Inhale as you lift your knee and lower your arms.
Exhale as you thrust your arms back up and lower your knee.
Tips for Beginners:
Start slowly to get the hang of the movement before speeding up.
Focus on maintaining your balance and posture throughout the exercise.
If necessary, perform the movement without raising your arms at first or stay closer to a wall for support until comfortable.
Knee Prayer Push Thrust FAQs
What muscles does the Knee Prayer Push Thrust work?
The Knee Prayer Push Thrust mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Knee Prayer Push Thrust?
None. The Knee Prayer Push Thrust is a bodyweight exercise, so you can do it anywhere.
What are some Knee Prayer Push Thrust variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, Alternating Knee Thrust, Knee Thrust and Alternating Overhead Push Knee Raise.
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