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Standing Turn and Knee Raise

Step by step instructions, muscle activation and variants for the Standing Turn and Knee Raise.

MediumCoreObliques

About this exercise

The standing turn and knee raise is a dynamic full-body movement that combines a rotational torso twist with an alternating knee drive. It trains rotational core strength, hip flexor power, and coordination while elevating the heart rate, making it useful as a warm-up, conditioning drill, or active recovery exercise.

How to Perform

  • Stand with feet shoulder-width apart and arms extended or hands clasped in front of your chest
  • Rotate your torso to one side, pivoting slightly on your feet
  • As you rotate, drive the opposite knee upward toward your chest or the rotating elbow
  • Return to the center and immediately rotate to the other side, raising the other knee
  • Maintain an upright posture and keep your core braced throughout
  • Continue alternating in a fluid, controlled rhythm for the desired number of reps

Muscle Activation

Primary
CoreObliques
Secondary
AbsQuadriceps

About the Standing Turn and Knee Raise

The Standing Turn and Knee Raise 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.

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