90 To 90 Knee Thrust

Muscles worked

Setup

1. Sit on the floor with your legs in a 90/90 position: front thigh straight ahead with the knee at 90 degrees, and back thigh out to the side with that knee also at 90 degrees.
2. Sit tall with a neutral spine, placing your hands at your chest or lightly on the floor for balance.
3. Engage your core and ensure both shins are pressed firmly into the ground.

How to do it

1. Drive through the shin and knee of the front leg to lift your hips off the floor into a kneeling position.
2. Exhale as you thrust your hips forward into full extension, squeezing the glute of the lead leg at the top.
3. Inhale as you slowly hinge at the hips to lower your glutes back to the floor with total control.
4. Complete the prescribed repetitions on one side before switching your leg orientation to the opposite side.

Form checklist

• Keep your chest upright and avoid leaning too far forward during the thrust.
• Ensure the front knee stays glued to the floor throughout the entire movement.
• Avoid arching your lower back at the top; focus on hip extension rather than spinal extension.
• Control the eccentric (lowering) phase to maximize time under tension for the glutes.

Pro tips

• Focus on driving the hip of the trailing leg forward at the top of the movement to maximize the stretch on the hip flexor and the contraction of the lead glute.
• Imagine pulling your front heel toward your groin as you rise to increase adductor and hamstring recruitment.

Make it harder

• Hold a weight at chest height in a goblet position to increase the demand on the core and glutes.
• Perform the movement with your arms extended overhead to shift your center of mass and increase the stability challenge.

Frequently asked

What muscles does the 90 to 90 knee thrust work?

The 90 to 90 knee thrust primarily targets the adductors and glutes, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the 90 to 90 knee thrust?

The 90 to 90 knee thrust requires no equipment — just your body weight.

Is the 90 to 90 knee thrust good for beginners?

The 90 to 90 knee thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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