About this exercise
A dynamic plyometric bodyweight exercise that combines a double rotation of the torso with explosive knee drives upward. It challenges the obliques, abs, and hip flexors while elevating the heart rate for conditioning.
Double Twist Knee Up
Step by step instructions, muscle activation and variants for the Double Twist Knee Up.
MediumAbsObliques
How to Perform
- Stand with feet hip-width apart, arms slightly out from your sides for balance
- Bend your knees slightly and brace your core
- Explosively rotate your torso to one side while driving both knees up toward that side
- Land softly and immediately rotate to the opposite side, driving your knees up again
- Continue alternating in a rhythmic, explosive manner for the desired reps or time
- Keep your core engaged throughout to protect your lower back
Muscle Activation
Primary
AbsObliques
Secondary
QuadricepsCore
About the Double Twist Knee Up
The Double Twist Knee Up 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.
