Step by step instructions, muscle activation and variants for the Overhead Reach Knee Thrust.
A standing plyometric move where you explosively drive one knee upward toward the chest, engaging the core and hip flexors while building cardiovascular conditioning. It is commonly used in HIIT circuits and martial arts warm-up routines to develop hip power and agility.
The Overhead Reach 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.
