Twisting Knee Thrust
Twist & thrust your way to a stronger core! Engage obliques & elevate your heart rate with this dynamic move.
The Twisting Knee Thrust mainly works the core, with help from the back and shoulders. No equipment needed: it uses just your bodyweight.
Twisting Knee Thrust Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Boxer Muscle (serratus anterior); Side Shoulder (lateral deltoid)
Twisting Knee Thrust Variations and Alternatives
How to do the Twisting Knee Thrust
Start in a standing position with your feet shoulder-width apart.
Extend your arms over your head and to the side, opposite to the knee that will be lifted as shown in image 1 for starting position before the twist.
Shift your weight slightly to one foot and bring the opposite knee up as you simultaneously twist your torso towards the raised knee, attempting to bring your elbow towards the knee as shown in images 3 and 4.
Keep your core engaged and your movements controlled as you twist.
Return to the starting position while lowering your knee as shown in image 2 and then repeat the motion on the other side.
Continue alternating sides for the desired number of repetitions or for a set amount of time.
Ensure to maintain good posture throughout the movement and avoid jerky movements to prevent strain.
The focus of this exercise should be on the twisting motion engaging the core muscles, particularly the obliques, and keeping the movements fluid and controlled. It can be performed at a slower pace for beginners or at a faster pace to increase heart rate and add a cardio element for more advanced individuals.
Twisting Knee Thrust FAQs
What muscles does the Twisting Knee Thrust work?
The Twisting Knee Thrust mainly works the core, with help from the back and shoulders. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Twisting Knee Thrust?
None. The Twisting Knee Thrust is a bodyweight exercise, so you can do it anywhere.
What are some Twisting Knee Thrust variations and alternatives?
Similar exercises include the Alternating Twisting Knee Thrust, Alternating Knee Thrust, Arm & Knee Lift Rotation and Double-Knee Thrust Swipe.
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