Step by step instructions, muscle activation and variants for the Push Knees Out.
A hip and groin mobility stretch performed in a deep squat stance where you use your elbows to push the knees outward. It opens the hips, stretches the inner thighs and adductors, and is an excellent warm-up before lower-body training.
The Push Knees Out 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.
