Twist Knee Up Punch

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Bring your hands up to a 'guard' position near your chin with elbows tucked into your ribs.
3. Engage your core and keep your chest lifted with your gaze forward.

How to do it

1. Drive your right knee up toward your chest while simultaneously rotating your torso to punch across your body with your left arm.
2. Exhale sharply at the peak of the movement, focusing on the contraction in your obliques.
3. Return your foot to the floor and snap your hand back to the guard position while inhaling.
4. Immediately repeat the movement on the opposite side, alternating back and forth at a steady, rhythmic tempo.

Form checklist

• Pivot on the ball of your standing foot to allow your hips to rotate fully without straining the knee.
• Keep your core braced throughout to maintain balance and protect your lower back.
• Ensure the punch originates from your shoulder and torso rotation rather than just moving the arm.
• Maintain a tall posture; avoid rounding your spine or hunching forward as the knee rises.

Pro tips

• Think of bringing your opposite shoulder toward the rising knee to maximize the 'crunch' effect on your obliques.
• Maintain a 'snap' in your punch by extending fully and retracting quickly to keep the deltoids and pectorals engaged.

Make it harder

• Increase the speed to a high-intensity 'running' pace to significantly raise the heart rate.
• Hold light dumbbells or wear wrist weights to increase the resistance on the shoulders and core.

Frequently asked

What muscles does the twist knee up punch work?

The twist knee up punch primarily targets the abs, glutes, obliques, and quadriceps, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the twist knee up punch?

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

Is the twist knee up punch good for beginners?

The twist knee up punch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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