Step by step instructions, muscle activation and variants for the Alternate Twisting Knee Thrust.
A standing plyometric drill that combines alternating knee drives with a rotational torso twist, targeting the core and obliques while elevating the heart rate. The twisting motion adds a rotational challenge that improves athletic performance and functional conditioning.
The Alternate 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.
