Legs · Bodyweight
90 to 90 Knee Thrust
How to do the 90 to 90 knee thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor in a 90/90 position with one shin in front and the other shin out to the side, both knees bent 90 degrees. Drive the rear hip forward and thrust your pelvis up and through, lifting the trailing knee as your front hip opens. Lower under control and repeat, then switch the leg configuration.
- 1A strong squeeze in the glute of the trailing leg as you thrust the hip
- 2forward
- 3A stretch and opening through the front hip and groin
- 4Your core bracing to keep the movement controlled
Common mistakes
- Do not arch your lower back to fake the hip extension
- Avoid rushing; drive through the hip rather than swinging
- Do not let your front knee cave inward as you rotate
Muscles worked
The 90 to 90 knee thrust mainly works the glutes, with the hip flexors, lower back, lower abs, obliques, hamstrings, and adductors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Upper AbsMinor
- QuadsMinor
- External RotatorsMinor
Kovo programs the 90 to 90 knee thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.