90-To-90 Knee Thrust

90-to-90 Knee Thrust

Positioning

1. Start by kneeling on the floor.
2. Position your legs so that one knee is bent in front of you at a 90-degree angle (this is your front leg) and the other knee is bent behind you, also at a 90-degree angle (this is your back leg).
3. Sit up tall, keeping your spine straight and head aligned with your spine. Your feet should be flat on the ground, and your knees should be in line with your hips.

Movement

1. Begin the movement by pushing your front knee forward, using your body weight to transfer gently into the front knee while keeping your back knee anchored on the ground.
2. As you push forward, hold your core tight and maintain an upright posture, avoiding slouching.
3. Feel the stretch in your hips as you push forward with your front knee for 2-3 seconds.
4. Return to the starting position by pulling your front knee back and sitting tall.
5. Repeat the movement for 8-10 repetitions on one side before switching to the opposite side.
6. After completing the reps on one side, switch your leg positions and repeat the movement.

Tips

- Keep your movements controlled; avoid rushing through the exercise.
- Breathe deeply and calmly throughout the movement.
- Ensure that your knee (the one in front) does not extend past your toes when pushing forward.