90 to 90 Knee Thrust

Instructions

1. Sit on the floor in the 90-90 position with both knees bent at 90 degrees, one in front and one to the side.
2. Brace your core and drive the rear knee forward and upward in a thrusting motion.
3. Hold briefly at the top, then return the knee to the starting position.
4. Complete all reps on one side before switching.
5. Keep your torso tall and avoid leaning excessively to either side.