About this exercise
A dynamic full-body plyometric exercise that combines a torso twist with an explosive knee drive and a forward punch, training coordination, core rotation, and cardiovascular conditioning simultaneously.
Twist Knee Up Punch
Step by step instructions, muscle activation and variants for the Twist Knee Up Punch.
MediumCoreObliques
How to Perform
- Stand with feet shoulder-width apart and fists raised in a guard position
- Twist your torso to one side and simultaneously drive the opposite knee upward toward your chest
- As the knee comes up, throw a punch forward with the same-side arm
- Return to the starting position and immediately repeat on the other side
- Keep your core braced and maintain a quick, rhythmic pace throughout
Muscle Activation
Primary
CoreObliques
Secondary
QuadricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Twist Knee Up Punch
The Twist Knee Up Punch 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.