Twist Knee Raise Side Step Jack

Muscles worked

Setup

1. Stand sideways next to an aerobic step with your feet hip-width apart and core engaged.
2. Position your arms at your sides with a slight bend in the elbows.
3. Ensure the step is on a flat, non-slip surface and your weight is centered.

How to do it

1. Step laterally onto the center of the platform with the foot closest to the step, pushing through the mid-foot.
2. Drive the opposite knee up toward your chest while rotating your torso to bring the opposite elbow toward the rising knee.
3. Simultaneously swing both arms overhead in a wide 'jack' motion as you reach the peak of the knee raise and twist.
4. Exhale on the exertion (the twist), then step back down with control and repeat the sequence on the opposite side of the step.

Form checklist

• Keep your chest upright and avoid rounding your lower back during the rotational twist.
• Plant your entire foot firmly on the step to ensure a stable base before driving the knee.
• Focus on rotating from the mid-back (thoracic spine) rather than just pulling your elbows across.
• Maintain a soft bend in the knees when landing back on the floor to absorb impact.

Pro tips

• Focus on the 'crunch' at the top of the movement by pulling your belly button toward your spine to maximize oblique activation.
• Keep the movement fluid and rhythmic; the faster the transition between sides, the higher the cardiovascular demand.
• Maintain a slight bend in the standing leg on the step to keep constant tension in the glutes and quadriceps.

Make it harder

• Increase the height of the aerobic step to demand more power and range of motion from the lower body.
• Hold light dumbbells (1-3 lbs) to increase the resistance for the deltoids and further challenge core stability during the twist.

Frequently asked

What muscles does the twist knee raise side step jack work?

The twist knee raise side step jack primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae, hip flexors, and serratus anterior as secondary muscles.

What equipment do you need for the twist knee raise side step jack?

The twist knee raise side step jack requires no equipment — just your body weight.

Is the twist knee raise side step jack good for beginners?

Yes. The twist knee raise side step jack is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Bosu Ball Step-Up High Knee Air TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps
• Cross Body Elbow To Knee Side To Side HopIntermediate · abs, glutes, obliques, and quadriceps
• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
• Dumbbell Front Hand To Hand Single Leg BalanceIntermediate · abs, deltoids, glutes, obliques, and quadriceps