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Bodyweight Knee Thrust Alternative

12 substitute exercises that target the same muscles

1
Knee Drive demonstration

Knee Drive
2
High Knee Sprints demonstration

High Knee Sprints
3
Front Leg Lift Under Knee Tap demonstration

Front Leg Lift Under Knee Tap
4
Hanging Toes to Bar demonstration

Hanging Toes to Bar
5
Alternate Lying Floor Leg Raise demonstration

Alternate Lying Floor Leg Raise
6
Double Knee Drive demonstration

Double Knee Drive
7
Boat Stretch demonstration

Boat Stretch
8
Sweep March demonstration

Sweep March
9
L-Sit on Floor demonstration

L-Sit on Floor
10
Standing Knee Raise demonstration

Standing Knee Raise
11
Standing Hip Frontal Rotation Curl demonstration

Standing Hip Frontal Rotation Curl
12
Ring Hanging Straight Leg Hip Raise demonstration

Ring Hanging Straight Leg Hip Raise

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Knee Thrust trains

Primary Iliopsoas Rectus Abdominis

Secondary Gluteus Medius Obliques Quadriceps

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