Step by step instructions, muscle activation and variants for the Double Knee Side Thrust.
The Double Knee Side Thrust is a plyometric bodyweight exercise that drives both knees laterally in a powerful thrusting motion. It challenges the core — particularly the obliques — and the hip flexors while raising the heart rate and improving lateral movement coordination.
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The Double Knee Side 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.