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Twist Knee Drive

Step by step instructions, muscle activation and variants for the Twist Knee Drive.

EasyCoreObliques

About this exercise

The twist knee drive is a dynamic bodyweight plyometric movement that combines a rotational torso twist with an explosive knee drive upward. It trains the obliques, core, and hip flexors while boosting cardiovascular conditioning.

How to Perform

  • Stand with feet shoulder-width apart and hands clasped together in front of your chest
  • Rotate your torso to one side, bringing your clasped hands to that hip
  • Simultaneously drive the opposite knee up toward your chest in an explosive motion
  • Return the foot to the floor and hands to center
  • Immediately rotate to the other side and drive the opposite knee up
  • Maintain a quick, controlled rhythm alternating sides for the target number of reps

Muscle Activation

Primary
CoreObliques
Secondary
GlutesQuadriceps

About the Twist Knee Drive

The Twist Knee Drive 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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