Knee Thrust
Expert Advice
Focus on engaging your abs with each knee thrust to turn this into an effective core exercise.
How-to-do Steps
- Begin in a fighting stance with one foot forward.
- Bring your rear knee up towards your chest in a fast and controlled motion.
- As you bring your knee up, drive your hands down to meet it, engaging your core.
- Return to the starting position and repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Knee Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders, Abs, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads16%
Hamstrings12%
Calves12%
Glutes12%
Chest12%
Shoulders12%
Abs12%
Lats12%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Knee Thrust work?
Knee Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders, Abs, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Knee Thrust?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Knee Thrust suitable for beginners?
Knee Thrust is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
