Knee Step Thrust
Boost cardio & coordination! Step, lunge, and thrust your way to a fitter you with Knee Step Thrusts. Full body engagement!
The Knee Step Thrust is a compound exercise that mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Knee Step Thrust Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Glutes (gluteus maximus)
Knee Step Thrust Variations and Alternatives
How to do the Knee Step Thrust
Begin by standing up straight with your feet shoulder-width apart and arms by your sides.
Step forward with one foot into a slight lunge, ensuring your front knee does not extend past your toes.
As you step forward, bring your opposite knee up high towards your chest.
Simultaneously, bring your opposite elbow down and across your body toward the elevated knee, engaging your core and slightly twisting your upper body.
Quickly step back to the starting position and switch your arms and legs to repeat the movement on the other side for a fluid, alternating motion.
Perform the exercise smoothly, engaging your core and maintaining balance throughout each knee thrust.
Continue alternating legs for a specified number of repetitions or a set time period, while maintaining proper form and controlled movement.
Warm up before performing this exercise and to cool down afterward. Adjust the speed and intensity to match your fitness level.
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Knee Step Thrust FAQs
What muscles does the Knee Step Thrust work?
The Knee Step Thrust mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Knee Step Thrust?
None. The Knee Step Thrust is a bodyweight exercise, so you can do it anywhere.
Is the Knee Step Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Knee Step Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Step Thrust variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, Alternating Butt-Kick to Knee Thrust, Alternating Knee Front Step Drive and Alternating Knee Thrust.
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