Step by step instructions, muscle activation and variants for the Knee Thrust.
A standing bodyweight drill that drives the knee powerfully upward in a thrusting motion, engaging the hip flexors and core while building cardiovascular conditioning. Alternating the drive between legs keeps the heart rate elevated.
Common mistakes content is coming soon.
The Knee Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.