High Knee Double Twist
Expert Advice
Keep your torso upright and engage your core throughout the exercise to help with balance and to increase the intensity of the twist.
How-to-do Steps
- Stand with your feet hip-width apart and arms bent at the elbows, hands together in front of your chest.
- Lift your left knee towards your chest while twisting your upper body to the left, bringing your right elbow towards the lifted knee.
- Quickly switch to lift your right knee and twist to the right, bringing your left elbow towards the knee.
- Continue alternating sides in a rapid, controlled manner for the desired number of repetitions or time period.
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Muscles Worked
High Knee Double Twist primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does High Knee Double Twist work?
High Knee Double Twist primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for High Knee Double Twist?
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 High Knee Double Twist suitable for beginners?
High Knee Double Twist is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
