Twisting Knee Thrust
Expert Advice
Engage your core throughout the movement to help with balance and to increase the activation of your abdominal muscles.
How-to-do Steps
- Stand with your feet hip-width apart and your arms bent at your sides.
- Lift your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards the raised knee.
- Return to the starting position and repeat on the opposite side, lifting your left knee and twisting to bring your right elbow towards it.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Twisting Knee Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Biceps, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads12%
Hamstrings12%
Calves8%
Glutes12%
Abs12%
Chest12%
Biceps12%
Shoulders20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Twisting Knee Thrust work?
Twisting Knee Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Biceps, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Twisting Knee 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 Twisting Knee Thrust suitable for beginners?
Twisting Knee 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.
