Prayer Push Knee Thrust

Instructions

1. Stand with feet hip-width apart and press your palms together in front of your chest.
2. Push your palms together firmly to engage the chest, then drive one knee up toward your waist.
3. Lower the knee and repeat, alternating legs each rep.
4. Keep the pressing tension in your palms throughout.
5. Maintain an upright posture and controlled, rhythmic pace.