90/90 Knee Thrust - How to Perform, Muscles, Variants | SatisFIT Skip to main content

90/90 Knee Thrust

Step by step instructions, muscle activation and variants for the 90/90 Knee Thrust.

EasyGlutesInner thighs

About this exercise

A hip mobility exercise performed in the 90/90 position, where both knees are bent at roughly 90 degrees on the floor. The knee thrust drives the front knee forward and down to increase internal rotation range in the hip, while the rear hip explores external rotation.

How to Perform

  • Sit on the floor with your front leg bent at 90 degrees in front of you and your rear leg bent at 90 degrees to the side
  • Sit tall and place your hands lightly on the floor beside you for balance
  • Drive the front knee forward and press it toward the floor in a controlled thrusting motion
  • Return the knee to the starting position
  • Keep your torso upright and avoid rocking the hips
  • Complete all reps on one side, then switch legs and repeat

Muscle Activation

Primary
GlutesInner thighs
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the 90/90 Knee Thrust

The 90/90 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.

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