Twist Knee Drive

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and knees slightly bent for stability.
2. Place your hands lightly behind your head with elbows flared out (prisoner position) or hold them at chest height.
3. Engage your core by pulling your belly button toward your spine and maintain an upright posture.

How to do it

1. Exhale as you drive your right knee up toward your chest while rotating your torso to bring your left elbow toward the rising knee.
2. Squeeze your obliques at the peak of the movement, ensuring the rotation comes from your midsection rather than just your arms.
3. Inhale as you lower your foot back to the floor and return your torso to the center with control.
4. Repeat the movement on the opposite side, alternating legs for each repetition at a steady, controlled tempo.

Form checklist

• Rotate through your spine rather than just pulling your elbows forward.
• Keep your chest lifted and avoid rounding your upper back excessively during the twist.
• Maintain a slight bend in the standing leg to help with balance.
• Drive the knee as high as possible to maximize lower abdominal and quadricep engagement.

Pro tips

• Focus on 'shortening' the distance between your ribcage and the opposite hip bone to maximize oblique contraction.
• Keep your core braced throughout the entire movement to protect your lower back and maintain balance.

Make it harder

• Add a small hop as you switch sides to increase the cardiovascular intensity and power output.
• Hold a light medicine ball or dumbbell at chest height to add resistance to the rotational phase.

Frequently asked

What muscles does the twist knee drive work?

The twist knee drive primarily targets the abs, obliques, and quadriceps, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the twist knee drive?

The twist knee drive requires no equipment — just your body weight.

Is the twist knee drive good for beginners?

Yes. The twist knee drive is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
• Barbell Lunge TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps