Double Punch Knee Raise
Punch, crunch, repeat! This cardio blast combines boxing and core work into one powerful exercise.
The Double Punch Knee Raise mainly works the core and chest, with help from the biceps. No equipment needed: it uses just your bodyweight.
Double Punch Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Upper Chest (pectoralis major, clavicular head)
Secondary
Obliques; Biceps (biceps brachii)
Double Punch Knee Raise Variations and Alternatives
How to do the Double Punch Knee Raise
Start by standing with your feet shoulder-width apart, toes pointing forward, and hands up near your chin, as if you're in a boxing stance.
Engage your core and maintain an upright posture throughout the movement.
Quickly throw two punches straight ahead, alternating your arms. Extend one arm fully, then retract it as you extend the other.
As you retract your second punch, simultaneously raise one knee towards your chest as high as you can, engaging your abs.
Place the raised foot back on the ground and immediately throw two more punches followed by a knee raise with the opposite knee.
Continue alternating the double punches with opposite knee raises for the desired duration or number of repetitions, maintaining a brisk and controlled pace.
Ensure you breathe rhythmically throughout the exercise, exhale during the punches and knee raises, and inhale as you reset for the next rep. This exercise emphasizes coordination and cardiovascular endurance while targeting multiple muscle groups.
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Double Punch Knee Raise FAQs
What muscles does the Double Punch Knee Raise work?
The Double Punch Knee Raise mainly works the core and chest, with help from the biceps. The main muscles are the rectus abdominis and pectoralis major.
What equipment do you need for the Double Punch Knee Raise?
None. The Double Punch Knee Raise is a bodyweight exercise, so you can do it anywhere.
What are some Double Punch Knee Raise variations and alternatives?
Similar exercises include the Air Punch March, Alternating Punching, Boxing Duck & Uppercut and Across-Body Punch Jack.
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