Knee hip Thrust

Thigh, hip muscle

Knee hip Thrust gif

Doing the Knee hip Thrust right? Let your AI coach fix your form and build it into a plan made for you.

Targets: Glutes, Hamstring

About

It is a perfect workout for beginners because it is not difficult to move body weight that strengthen the thigh and hip muscles!

How to Knee hip Thrust

Starting Position

Please prepare in a kneeling position.

Proper Form

1. Raise your knees while pushing your hips forward.

2. Slowly return to the starting position.

Breathing Technique

Exhale when going up, and inhale when going down.

Precautions

Keep your chest up to avoid bending your waist, and engage your core.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Knee hip Thrust Community

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Knee hip Thrust Related Reading

Myths Busted
Stretching doesn't prevent injury — but a hip and core programme cut overuse injuries 39% (2024 RCT)
Stretching before a run won't stop you getting hurt. Here's what actually works — according to a 2024 RCT of 325 novice runners in Br J Sports Med.
Numbers Don't Lie
How Many Sets of Bench Press? 3 for Strength, 5 for Size
3 sets of bench press builds strength as well as 5 — 5 sets add more muscle. What a 2019 RCT in Medicine & Science in Sports & Exercise found.
Myths Busted
Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)
Does exercise make you eat less? Yes — but the mechanism is a molecule called Lac-Phe, not willpower. Here's what the research actually says, per a 2016 meta-analysis and a 2021 RCT.
Myths Busted
The real deadlift form mistake isn't a rounded back — it's a drifting bar
Your lower back rounding a little isn't the real danger in a deadlift. Where the bar travels is. Here's what actually keeps your pull safe.
What Actually Matters
Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women
Squat vs. leg press: which builds more muscle? When sets and reps are matched, growth is virtually identical — according to a 2025 RCT of 70 trained women.
Numbers Don't Lie
Training to failure isn't necessary for muscle growth — stopping 1–4 reps short works just as well
You don't have to grind every set to failure. Stopping 1–4 reps short builds just as much muscle — per 4 meta-analyses including Sports Med 2023 and 2024.

Curious about a Leg workout plan that includes the Knee hip Thrust

Knee hip Thrust Alternatives

Leg curl

Barbell Stiff Leg Deadlift

Barbell Hip Thrust

Knee hip Thrust

About

How to Knee hip Thrust

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Knee hip Thrust Related Reading

Stretching doesn't prevent injury — but a hip and core programme cut overuse injuries 39% (2024 RCT)

How Many Sets of Bench Press? 3 for Strength, 5 for Size

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

The real deadlift form mistake isn't a rounded back — it's a drifting bar

Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women

Training to failure isn't necessary for muscle growth — stopping 1–4 reps short works just as well

Knee hip Thrust Alternatives