Bodyweight Knee Thrust

Muscles worked

Setup

1. Stand with your feet hip-width apart and your core braced.
2. Extend both arms diagonally overhead to one side (e.g., the left side).
3. Step your opposite foot (the right foot) back into a shallow staggered stance, resting on the ball of the foot.

How to do it

1. Drive your back knee forward and upward toward your chest with explosive force.
2. Simultaneously pull your hands down toward the rising knee, performing a standing crunch by engaging your obliques.
3. Exhale sharply at the peak of the movement, then inhale as you return your foot to the starting staggered position.
4. Perform the movement rhythmically, then switch sides or alternate legs as required by your program.

Form checklist

• Keep a slight bend in the standing leg to maintain balance and protect the knee.
• Ensure the power comes from your hips and core, not just swinging the leg.
• Maintain a tall spine and avoid excessive rounding of the lower back during the crunch.
• Keep your shoulders down and away from your ears even when reaching overhead.

Pro tips

• Focus on the mind-muscle connection by 'pulling' your ribs toward your pelvis as the knee rises to maximize abdominal recruitment.
• Squeeze the glute of the standing leg at the top of the thrust to improve stability and hip extension.

Make it harder

• Increase the tempo to a rapid-fire pace to turn the exercise into a high-intensity cardio movement.
• Add a small hop on the standing leg as the opposite knee drives upward to increase power output and difficulty.

Frequently asked

What muscles does the bodyweight knee thrust work?

The bodyweight knee thrust primarily targets the abs and obliques, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the bodyweight knee thrust?

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

Is the bodyweight knee thrust good for beginners?

Yes. The bodyweight knee thrust is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques
• Double Knee Thrust And SwipeIntermediate · abs and obliques
• Hip Hurdles Over The BarIntermediate · abs and obliques
• Kettlebell Lunge With TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps