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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Quadriceps
- Equipment
- Bodyweight
Bodyweight Knee Thrust
4 steps Updated 29/08/2026
Bodyweight Knee Thrust is a bodyweight exercise targeting Hip Flexors (Iliopsoas), Quadriceps (Quadriceps Femoris).
Step by step
How to perform it
- Start in a partial lunge position with your left foot forward and right foot back, hands in front of your hips.
- Thrust your right knee forward and up to hip level, bringing your hands to meet your knee.
- Return to the partial lunge position, lowering your right leg back to the starting position.
- Repeat the movement for the desired number of repetitions, then switch legs.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Bodyweight Knee Thrust
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