Twisting Knee Thrust

Muscles worked

Setup

1. Begin in a high plank position with your hands placed directly under your shoulders.
2. Engage your quadriceps and glutes to create a straight line from your head to your heels.
3. Position your feet hip-width apart to provide a stable base for rotation.

How to do it

1. Exhale as you drive your right knee across your torso toward your left elbow, rotating your hips slightly.
2. Inhale as you return your right foot to the starting position with a controlled, steady tempo.
3. Repeat the movement by driving your left knee toward your right elbow.
4. Continue alternating sides, ensuring your core remains braced throughout the entire set.

Form checklist

• Keep your back flat and avoid letting your hips sag or pike toward the ceiling.
• Maintain a strong push through the palms to keep the deltoids and pectorals engaged.
• Ensure the knee drives toward the opposite elbow, not just straight toward the chest.
• Keep your neck neutral by looking at the floor slightly in front of your hands.

Pro tips

• Focus on the 'crunch' sensation in your obliques by trying to touch your knee to the back of the opposite arm.
• Slow down the return phase of the movement to increase time under tension for the lower abs.

Make it harder

• Perform the movement with your hands on an unstable surface like a medicine ball to increase the stability demand.
• Add a two-second pause at the peak of the twist to maximize the isometric contraction of the obliques.

Frequently asked

What muscles does the twisting knee thrust work?

The twisting knee thrust primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the twisting knee thrust?

The twisting knee thrust requires no equipment — just your body weight.

Is the twisting knee thrust good for beginners?

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

Related exercises

• Elbow-Up And Down Dynamic PlankIntermediate · abs, deltoids, obliques, and pectorals
• Incline Jack PlankIntermediate · abs, deltoids, obliques, and pectorals
• Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals
• Medicine Ball Step Behind Rotational ThrowIntermediate · abs, deltoids, glutes, obliques, pectorals, and quadriceps