Side Knee Raise Jab
Strengthen your core and boost cardio! Side Knee Raise Jab combines a dynamic jab with a knee raise, for a full-body workout.
The Side Knee Raise Jab mainly works the core and quads, with help from the shoulders and chest. No equipment needed: it uses just your bodyweight.
Side Knee Raise Jab Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Quads (quadriceps femoris)
Secondary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Side Knee Raise Jab Variations and Alternatives
How to do the Side Knee Raise Jab
Stand with feet shoulder-width apart, hands raised in front of you with elbows bent, as if in a defensive boxing stance.
Engage your core and shift your weight to one leg.
Rapidly raise the opposite knee while simultaneously extending the arm on the same side in a jabbing motion towards the side.
Lower the raised leg back to the starting standing position, and return the jabbing arm back to the defensive stance.
Quickly perform the same movement on the other side.
Continue alternating sides, maintaining a quick and steady pace throughout the exercise.
Ensure to exhale with each jab and knee raise, and breathe in as you return to the starting stance.
Keep your core tight and engaged throughout the entire exercise.
Perform the exercise for the desired number of reps or duration for each set.
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Side Knee Raise Jab FAQs
What muscles does the Side Knee Raise Jab work?
The Side Knee Raise Jab mainly works the core and quads, with help from the shoulders and chest. The main muscles are the rectus abdominis, obliques and quadriceps femoris.
What equipment do you need for the Side Knee Raise Jab?
None. The Side Knee Raise Jab is a bodyweight exercise, so you can do it anywhere.
What are some Side Knee Raise Jab variations and alternatives?
Similar exercises include the Chop Knee Raise, Double Punch Knee Raise, Knee Raise and Knee Raise Jack.
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