About this exercise
An explosive plyometric drill that combines a wide-stance star position with a rotational oblique twist and a high knee drive to challenge core stability, coordination, and cardiovascular endurance simultaneously.
Star Obliques Twist High Knee
Step by step instructions, muscle activation and variants for the Star Obliques Twist High Knee.
MediumObliques
How to Perform
- Stand with feet wider than shoulder-width apart in a star position, arms extended out to the sides
- Brace your core and rotate your upper torso to one side, driving the opposite knee up high toward your chest
- Return to the starting star position with control
- Repeat the twist and high knee drive to the other side
- Move at a brisk, rhythmic pace, keeping the hips square and chest tall throughout
- Continue alternating sides for the full set
Muscle Activation
Primary
Obliques
Secondary
QuadricepsCoreCardio
About the Star Obliques Twist High Knee
The Star Obliques Twist High Knee 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.
