Knee Step Thrust

1. Begin by standing up straight with your feet shoulder-width apart and arms by your sides.

2. Step forward with one foot into a slight lunge, ensuring your front knee does not extend past your toes.

3. As you step forward, bring your opposite knee up high towards your chest.

4. Simultaneously, bring your opposite elbow down and across your body toward the elevated knee, engaging your core and slightly twisting your upper body.

5. Quickly step back to the starting position and switch your arms and legs to repeat the movement on the other side for a fluid, alternating motion.

6. Perform the exercise smoothly, engaging your core and maintaining balance throughout each knee thrust.

7. Continue alternating legs for a specified number of repetitions or a set time period, while maintaining proper form and controlled movement.

Warm up before performing this exercise and to cool down afterward. Adjust the speed and intensity to match your fitness level.

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