Knee Tip-Toe Thrust
Build explosive power and coordination! This dynamic exercise targets your core, legs, and balance.
The Knee Tip-Toe Thrust mainly works the calves / shins and glutes & hips, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Knee Tip-Toe Thrust Muscles Worked
Primary
Lower Calf (soleus); Glutes (gluteus maximus)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Knee Tip-Toe Thrust Variations and Alternatives
How to do the Knee Tip-Toe Thrust
Tip-Toe Knee Thrust (Plyometrics)
Starting Position:
Stand upright with your feet hip-width apart.
Engage your core muscles to stabilize your body.
Raise your arms straight above your head with palms facing each other.
Movement:
Lift your heels off the ground, standing on your tiptoes.
As you do this, simultaneously lift your right knee towards your chest.
Hold this position for a brief moment, keeping your core engaged.
Return:
Lower your right foot back to the ground while lowering your heels down from the tiptoe position.
Repeat the movement, this time lifting your left knee towards your chest.
Repetitions:
Continue alternating between right and left knee lifts for a total of 10-15 repetitions on each side.
Breathing:
Inhale as you prepare and lift your knee, and exhale as you return to the starting position.
Tips for Beginners
Focus on balance to avoid wobbling; use a wall or a chair for support if needed.
Keep your movements controlled; don't rush through the exercise.
As you gain strength and confidence, you can increase the speed or add a jump when lifting your knee.
Knee Tip-Toe Thrust FAQs
What muscles does the Knee Tip-Toe Thrust work?
The Knee Tip-Toe Thrust mainly works the calves / shins and glutes & hips, with help from the quads and core. The main muscles are the soleus and gluteus maximus.
What equipment do you need for the Knee Tip-Toe Thrust?
None. The Knee Tip-Toe Thrust is a bodyweight exercise, so you can do it anywhere.
What workout day should the Knee Tip-Toe Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Tip-Toe Thrust variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, Alternating Butt-Kick to Knee Thrust, Alternating Knee Thrust and Alternating Knee & Toe Tip.
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