Bodyweight Knee Thrust gif

Bodyweight Knee Thrust

Whole body

Coach's Tips


How to

Starting Position

1. Make sure your core is engaged throughout the exercise. 2. Avoid arching your lower back. 3. Don't push your hips too high--you should be able to comfortably hold the position with your core engaged.

Proper Form

1. Push through your feet to raise your hips off the ground. 2. Lift your hips until they form a straight line from your knees to your shoulders. 3. Hold this position for a few seconds. 4. Return to the starting position.

Breathing Technique

1. Inhale as you press your hips up. 2. Exhale as you return to the starting position.


1. Lie on your back with your feet flat on the floor and your knees bent. 2. Place your arms by your sides.

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