Double-Knee Thrust Swipe
Boost cardio & coordination! The Double-Knee Thrust Swipe: a dynamic, core-engaging exercise you can do anywhere. Get your heart pumping!
The Double-Knee Thrust Swipe is a compound exercise that mainly works the core, with help from the quads and back. No equipment needed: it uses just your bodyweight.
Double-Knee Thrust Swipe Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Quads (quadriceps femoris); Boxer Muscle (serratus anterior)
Double-Knee Thrust Swipe Variations and Alternatives
How to do the Double-Knee Thrust Swipe
Start in a standing position with your feet shoulder-width apart, your arms extended out to the sides, and your core engaged.
Begin by lifting your right knee up towards your chest while simultaneously bringing your left arm across your body to meet your right knee in a 'swiping' action.
Quickly place your right foot back down and return your left arm to the starting position.
Repeat the same motion on the opposite side by lifting your left knee and bringing your right arm across to meet it.
Continue to alternate between right and left knee thrusts, quickly swiping with the opposite arm each time.
Maintain a brisk and fluid motion throughout the exercise, ensuring your movements remain controlled and your core stays engaged to help with balance and power.
Perform the desired number of reps or for a specific duration as part of a cardio-focused workout or as a warm-up.
Remember to breathe rhythmically and to maintain an upright posture throughout the exercise without leaning too far forward or backward. Adjust the speed as needed based on your agility and comfort level.
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Double-Knee Thrust Swipe FAQs
What muscles does the Double-Knee Thrust Swipe work?
The Double-Knee Thrust Swipe mainly works the core, with help from the quads and back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Double-Knee Thrust Swipe?
None. The Double-Knee Thrust Swipe is a bodyweight exercise, so you can do it anywhere.
Is the Double-Knee Thrust Swipe a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Double-Knee Thrust Swipe variations and alternatives?
Similar exercises include the Alternating Knee Thrust, Crawl Switch, Double-Knee Drive and Double Hip Rotation Cross-Knee Drive.
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