How to do it
Stay on the ball of your front foot throughout the entire set.
- 1
Begin in a fighting stance with one foot forward.
- 2
Bring your rear knee up towards your chest in a fast and controlled motion.
- 3
As you bring your knee up, drive your hands down to meet it, engaging your core.
- 4
Return to the starting position and repeat for the desired number of repetitions before switching legs.
Expert tip
Focus on engaging your abs with each knee thrust to turn this into an effective core exercise.
Common mistakes
- ✕Hunching the shoulders forward on each rep
- ✕Swinging the knee out instead of straight up
- ✕Locking the standing knee between reps