Side Double-Knee Thrust
Strengthen your core and improve coordination with Side Double-Knee Thrust! This dynamic exercise targets your abs, obliques, and legs.
The Side Double-Knee Thrust mainly works the core, with help from the back and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Side Double-Knee Thrust Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Hip Abductor (gluteus medius)
Side Double-Knee Thrust Variations and Alternatives
How to do the Side Double-Knee Thrust
Start by standing upright with your feet shoulder-width apart and your arms extended above your head.
Shift your weight to your left foot as you bend your right knee and bring it up to your side, aiming for waist height if possible.
Simultaneously, bring your arms down and to the right, as if trying to meet your pulling knee with your hands.
Quickly return to the starting position, arms extended straight overhead.
Repeat the movement, but this time shift your weight to the right foot and draw your left knee upward while bringing your arms down to the left side.
Continue alternating sides for the desired number of repetitions, maintaining a brisk pace but controlled movement throughout the exercise.
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Side Double-Knee Thrust FAQs
What muscles does the Side Double-Knee Thrust work?
The Side Double-Knee Thrust mainly works the core, with help from the back and hip abductors (outer thighs). The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side Double-Knee Thrust?
None. The Side Double-Knee Thrust is a bodyweight exercise, so you can do it anywhere.
What are some Side Double-Knee Thrust variations and alternatives?
Similar exercises include the Alternating Twisting Knee Thrust, Alternating Knee Thrust, Side-Kick Between Leg Throw and Double-Knee Drive.
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