Bodyweight Knee Thrust
The bodyweight knee thrust drives one knee forward and upward while you balance on the opposite leg. It practises hip movement and body control without equipment.
Execution
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1
Stand upright and place one foot slightly behind you, using the front leg for support.
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2
Brace your trunk and bring the rear knee forward and up towards hip height.
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3
Keep the standing knee soft and the torso tall rather than leaning backwards.
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4
Return the moving foot behind you under control, then repeat and change sides.
Technique
Choose a smooth pace and a height you can control. Use a stable support if needed instead of adding a jump.
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