Male model ex_X2KDDW

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Waist · Body Weight

Bodyweight Knee Thrust

intermediatestrength

Bodyweight Knee Thrust is an intermediate compound strength exercise that works the abs (waist), with the core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Hip Flexors · Iliopsoas
Quadriceps · Quadriceps Femoris

Secondary muscles

Core · Rectus Abdominis, Obliques

How to do Bodyweight Knee Thrust

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.

Form tips

Maintain a steady breathing pattern to support balance and coordination during the movement.
Keep your supporting leg slightly bent to absorb impact and provide stability.
Focus on a powerful knee thrust while maintaining proper form and balance.

Bodyweight Knee Thrust alternatives

Resistance Band Lying Bent Knee Raise

Abs · beginner

Bent Knee Lying Twist (On Stability Ball)

Abs · beginner

Tyre Hammering

Abs · intermediate

Plate Wood Chopper

Abs · intermediate

More abs exercises

Double Knee Drive

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Arm Rotation Knee Lift

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Bodyweight Knee to Hand Tap

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Criss Cross Elbow to Knee

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Flat Knee Raise

Abs · intermediate

Bench Knee Tucks

Abs · intermediate

Bent Knee Lying Twist

Abs · beginner

Alternating Toe Tap

Abs · intermediate

Bodyweight Knee Thrust FAQ

What muscles does Bodyweight Knee Thrust work?

Bodyweight Knee Thrust mainly works the abs in the waist (Iliopsoas and Quadriceps Femoris). The core work as secondary muscles.

What equipment do you need for Bodyweight Knee Thrust?

None. Bodyweight Knee Thrust is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Bodyweight Knee Thrust should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bodyweight Knee Thrust good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Bodyweight Knee Thrust burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Bodyweight Knee Thrust?

Other exercises for the abs include Resistance Band Lying Bent Knee Raise, Bent Knee Lying Twist (On Stability Ball), Tyre Hammering and Plate Wood Chopper.

For developers

Use Bodyweight Knee Thrust in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_X2KDDW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_X2KDDW",
  "name": "Bodyweight Knee Thrust",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_X2KDDW/mp4-720.mp4?…",
    "poster": "https://…/ex_X2KDDW/poster.jpg?…"
  }
}