Step by step instructions, muscle activation and variants for the Double Knee Thrust and Swipe.
A high-intensity plyometric drill combining rapid double knee drives toward the chest with a lateral arm swipe, challenging the core, hip flexors, and shoulders simultaneously. The compound nature of the movement makes it an effective full-body conditioning exercise.
The Double Knee Thrust and Swipe 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.
