Low Knee Thrust
Expert Advice
Engage your hip flexors and core to drive your knee up powerfully, while maintaining a tall posture.
How-to-do Steps
- Stand with feet hip-width apart and hands in front of you at chest level.
- Quickly drive one knee up towards your chest, while bringing your hands down to meet your knee.
- Return to the starting position and repeat with the other knee.
- Alternate knees with each repetition for the desired number of reps.
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Muscles Worked
Low Knee Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves15%
Glutes25%
Abs10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Low Knee Thrust work?
Low Knee Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Low 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 Low Knee Thrust suitable for beginners?
Low Knee Thrust is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
