Knee Thrust
Explosive cardio & lower body! Knee Thrusts build power and fitness. Get your heart pumping and legs burning.
Muscle Groups
Primary
Secondary
Instructions
1. Start in a standing position with feet hip-width apart and arms relaxed by your sides.
2. Step back with one foot to get into a split stance, both knees bent at 90 degrees. Keep your front knee over your ankle and don't let it go beyond your toes. Your back knee should hover just above the ground. Lift your arms above your head.
3. Explosively drive the back knee forward and up as high as you can, bringing your arms down so that your hands meet your lifted knee.
4. Quickly return your lifted leg to the starting split stance and raise your arms back above your head.
5. Perform this motion rapidly and continuously, thrusting the knee and pumping the arms. Do the desired number of reps before switching legs. Make sure to maintain good posture throughout the exercise, keep your core engaged, and breathe rhythmically with each knee thrust. This exercise will help improve cardiovascular fitness while also targeting the muscles of the lower body and core. It's also plyometric in nature as it involves an explosive movement which can help with power development.
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