Double Knee Side Thrust
Gym Exercise Card
Equipment
The Double Knee Side Thrust involves dynamic lateral movements, working on agility and coordination. It primarily targets the lower and upper body muscles, enhancing balance and core strength. This exercise is beneficial for activating multiple muscle groups simultaneously, improving overall functional fitness.
How to do it
- Begin in a standing position with feet shoulder-width apart.
- Raise both knees toward your chest while extending arms forward.
- Thrust knees to one side, landing softly on the balls of your feet.
- Engage your core and keep your upper body stable.
- Return to the starting position and repeat on the other side.
Muscles worked
Primary Gluteus Maximus Quadriceps Rectus Abdominis
Secondary Deltoid Anterior Obliques Serratus Anterior
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