Exercise guide
Overhead Knee Raise Jack
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Overhead Knee Raise Jack is a dynamic compound movement that integrates a jumping jack arm motion with high knee drives to challenge core stability, shoulder endurance, and hip flexor strength. It effectively elevates the heart rate while improving coordination and functional core engagement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms resting at your sides.
- Engage your core by pulling your navel toward your spine and keep your chest lifted.
- Maintain a neutral gaze straight ahead to ensure proper spinal alignment.
How to do it
- Simultaneously swing both arms out and overhead in a wide arc while driving your right knee up toward your chest.
- Exhale forcefully as the knee reaches hip height and your hands meet or pass each other above your head.
- Inhale as you lower your leg and arms back to the starting position with a controlled tempo.
- Immediately repeat the movement, alternating to the left knee, and continue in a rhythmic pattern.
Form checklist
- Keep your torso upright; do not lean backward to compensate for the knee height.
- Drive your knee to at least hip level to ensure maximum abdominal activation.
- Keep your shoulders pulled down and away from your ears as your arms reach overhead.
- Land softly on the balls of your feet to minimize joint impact.
Pro tips
- Focus on a 'standing crunch' sensation by actively contracting your lower abs as the knee reaches its peak.
- Maintain tension in your deltoids throughout the arm arc rather than letting gravity drop your arms back down.
Make it harder
- Increase the tempo to a rapid, explosive pace to transform the move into a high-intensity cardio interval.
- Hold light dumbbells or wear wrist weights to significantly increase the demand on the deltoids and pectorals.
Frequently asked
- What muscles does the overhead knee raise jack work?
- The overhead knee raise jack primarily targets the abs and deltoids, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the overhead knee raise jack?
- The overhead knee raise jack requires no equipment — just your body weight.
- Is the overhead knee raise jack good for beginners?
- Yes. The overhead knee raise jack is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
- Bear Crawl Low HipIntermediate · abs, deltoids, and obliques