About this exercise
A dynamic plyometric exercise that drives one knee upward while simultaneously rotating the torso to meet it, intensely targeting the obliques and core while elevating heart rate.
Twisting Knee Thrust
Step by step instructions, muscle activation and variants for the Twisting Knee Thrust.
MediumCoreObliques
How to Perform
- Stand tall with feet hip-width apart and hands loosely raised in front of the chest
- Shift your weight onto one foot and bend the standing knee slightly
- Powerfully drive the opposite knee upward and across the midline of your body
- Simultaneously rotate your torso toward the rising knee, bringing the opposite elbow to meet it
- Lower the foot back to the ground under control
- Repeat on the same side or alternate sides each rep as prescribed
Muscle Activation
Primary
CoreObliques
Secondary
GlutesQuadricepsFront shoulders
About the Twisting Knee Thrust
The Twisting Knee Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
