How to do bodyweight knee thrust

Coach's Tips

Pull your knee towards your chest.

Start Position

1. Ensure your core remains engaged throughout the activity.

2. Avoid letting your lower back arch.

3. Keep your hips level--you should be able to maintain the position comfortably with your core active.

Proper Form

1. Use your feet to elevate your hips off the ground.

2. Lift your hips until they align in a straight line from your knees to your shoulders.

3. Hold this position momentarily.

4. Return to the initial setup.

Breathing Technique

1. Inhale while pressing your hips upward.

2. Exhale as you lower back to the starting stance.

Precautions

1. Lie on your back, keeping your feet flat on the floor with bent knees.

2. Rest your arms beside you.