Double Knee Thrust And Swipe

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders and feet hip-width apart.
2. Engage your core and glutes to create a straight line from your head to your heels.
3. Maintain a neutral neck by looking at the floor approximately six inches in front of your hands.

How to do it

1. Drive your right knee explosively toward your chest, then quickly retract it halfway without letting the foot touch the floor.
2. Immediately drive the same knee across your body toward the opposite (left) elbow, exhaling sharply on the contraction.
3. Extend the right leg fully out to the side in a 'swipe' motion, hovering the foot just above the floor, then return to the starting plank position.
4. Repeat the sequence on the left side and continue alternating sides at a controlled, rhythmic tempo.

Form checklist

• Keep your hips level and avoid letting them sag or pike during the knee thrusts.
• Maintain a strong 'push' through the palms to keep your shoulder blades from winging.
• Ensure the leg is fully locked out during the lateral swipe to maximize quadriceps engagement.
• Keep your core braced as if preparing for a punch to protect the lower back.

Pro tips

• Focus on the 'crunch' sensation in your obliques during the cross-body thrust by slightly rounding the upper back.
• Slow down the 'swipe' phase to increase time under tension for the hip abductors and core stabilizers.

Make it harder

• Add a push-up between each alternating side to increase upper body and chest involvement.
• Wear ankle weights to increase the resistance during the thrust and swipe phases.

Frequently asked

What muscles does the double knee thrust and swipe work?

The double knee thrust and swipe primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the double knee thrust and swipe?

The double knee thrust and swipe requires no equipment — just your body weight.

Is the double knee thrust and swipe good for beginners?

The double knee thrust and swipe is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques
• Bodyweight Knee ThrustBeginner · abs and obliques
• Hip Hurdles Over The BarIntermediate · abs and obliques
• Kettlebell Lunge With TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps