High-Knee Twist
Twist & tone! High-Knee Twist targets your core & boosts cardio. Get fit with every rep!
The High-Knee Twist mainly works the core, with help from the quads and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
High-Knee Twist Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris); Hip Adductors
High-Knee Twist Variations and Alternatives
How to do the High-Knee Twist
Stand upright with your feet shoulder-width apart and your arms crossed in front of your chest.
Begin by lifting your right knee towards your chest as you rotate your upper body to bring your left elbow toward the lifted knee, engaging your abdominals and obliques in the twist.
Return your right foot to the ground and simultaneously rotate your upper body back to center.
Quickly lift your left knee towards your chest while rotating your upper body to bring your right elbow toward the lifted knee, again engaging the core muscles during the twist.
Return to the starting position and repeat the motion, alternating between right and left knee lifts with a twist for the desired duration or number of repetitions.
Keep your movements controlled and rhythmic, and focus on engaging your core muscles during each twist to maximize the benefits.
Maintain an upright posture throughout the exercise and avoid leaning too far back or forwards.
Increase your pace to add a cardio element to the exercise, but ensure that proper form is maintained.
Remember to perform a proper warm-up before starting this exercise and cool down afterwards. Adjust the intensity and volume based on your fitness level.
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High-Knee Twist FAQs
What muscles does the High-Knee Twist work?
The High-Knee Twist mainly works the core, with help from the quads and hip adductors (inner thighs). The main muscles are the obliques and rectus abdominis.
What equipment do you need for the High-Knee Twist?
None. The High-Knee Twist is a bodyweight exercise, so you can do it anywhere.
What are some High-Knee Twist variations and alternatives?
Similar exercises include the Twisting Air Crunch, Alternating High-Knee Turn Sky Reach, Alternating Twisting Knee Thrust and Arm & Knee Lift Rotation.
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