Double Knee Side Thrust
Expert Advice
Engage your core and obliques to maximize the effectiveness of the exercise and maintain balance.
How-to-do Steps
- Start in a standing position with your feet shoulder-width apart.
- Quickly jump to one side, tucking both knees towards your chest.
- Land softly and immediately jump to the opposite side, repeating the knee tuck.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Double Knee Side Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads12%
Hamstrings12%
Calves12%
Glutes12%
Abs12%
Chest12%
Shoulders12%
Lats16%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Double Knee Side Thrust work?
Double Knee Side Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Double Knee Side Thrust?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Double Knee Side Thrust suitable for beginners?
Double Knee Side Thrust is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
