Step Knee Thrust

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Position your arms in a 'ready' stance, slightly bent at the elbows as if preparing to run.
3. Ensure you have adequate space behind you to step back into a lunge safely.

How to do it

1. Step back with one foot into a shallow reverse lunge, inhaling as you drop your hips slightly.
2. Exhale sharply as you explosively drive the back knee forward and up toward your chest.
3. Simultaneously drive the opposite arm forward to maintain balance and generate momentum.
4. Return the foot to the starting position with control and repeat the movement, alternating sides or completing a set on one leg.

Form checklist

• Keep your chest lifted and avoid rounding your spine during the knee drive.
• Maintain a slight bend in the standing leg to ensure stability and joint safety.
• Drive the knee upward with intent rather than just swinging the leg forward.
• Keep your hips square to the front and avoid excessive torso rotation.

Pro tips

• Focus on 'crunching' your lower ribs toward your pelvis at the peak of the knee thrust to maximize abdominal and oblique recruitment.
• Drive through the heel of your standing leg as you thrust the opposite knee to increase glute and quad activation.

Make it harder

• Add a vertical hop with the standing leg at the peak of the knee thrust to transform it into a plyometric movement.
• Increase the depth of the initial reverse lunge to a full 90-degree angle to increase the demand on the quadriceps.

Frequently asked

What muscles does the step knee thrust work?

The step knee thrust primarily targets the quadriceps, and also works the glutes as secondary muscles.

What equipment do you need for the step knee thrust?

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

Is the step knee thrust good for beginners?

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

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