Twisting Knee Up
Boost your core and coordination! Twisting Knee Ups strengthen your abs, improve balance, and add a cardio kick. Get fit with every twist!
The Twisting Knee Up mainly works the core. No equipment needed: it uses just your bodyweight.
Twisting Knee Up Muscles Worked
Primary
Hip Flexor (iliopsoas); Obliques; Abdominals (rectus abdominis)
Twisting Knee Up Variations and Alternatives
How to do the Twisting Knee Up
Stand with your feet shoulder-width apart, arms extended overhead, palms facing inwards, and elbows slightly bent.
Engage: your core and maintain a straight posture. Keep your head aligned with your spine and look forward.
Swiftly lift your right knee up towards your chest while simultaneously twisting your torso to bring your left elbow down and across your body, attempting to touch your knee.
Return to the starting position with your arms overhead and your foot back on the ground.
Repeat the motion, this time lifting your left knee and bringing your right elbow down across your body.
Alternate legs with each repetition, all while maintaining balance and control of the movement.
Focus on controlled breathing—inhale as you return to the starting position, and exhale as you twist and raise your knee.
You can perform this exercise for multiple repetitions, aiming for equal reps on both sides. Adjust the speed and intensity to match your fitness level and goals. The exercise can help improve core strength, coordination and balance, and depending on the speed, it can also provide a cardiovascular benefit.
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Twisting Knee Up FAQs
What muscles does the Twisting Knee Up work?
The Twisting Knee Up mainly works the core. The main muscles are the iliopsoas, obliques and rectus abdominis.
What equipment do you need for the Twisting Knee Up?
None. The Twisting Knee Up is a bodyweight exercise, so you can do it anywhere.
What are some Twisting Knee Up variations and alternatives?
Similar exercises include the Alternating High-Knee Turn Sky Reach, Alternating Leg Lift Twist, Alternating Twisting Knee Thrust and Arm & Knee Lift Rotation.
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