Exercise guide
Alternate Knee Raise Side Reach
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper arms
- Waist
This dynamic bodyweight exercise targets the core and obliques while engaging the shoulders and quads through a combination of hip flexion and lateral torso rotation. It improves coordination, balance, and functional core strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your spine neutral.
- Extend your arms straight out to your sides at shoulder height, palms facing down.
- Engage your core and fix your gaze forward to maintain balance.
How to do it
- Lift your right knee toward your chest while simultaneously rotating your torso to reach your left hand toward the outside of the right knee.
- Exhale during the rotation and knee drive, focusing on the contraction in your obliques.
- Inhale as you lower your leg and return your arms to the starting T-position with control.
- Repeat the movement on the opposite side, alternating back and forth at a steady tempo.
Form checklist
- Keep your chest lifted and avoid rounding your upper back during the reach.
- Drive your knee as high as possible to fully engage the lower abdominals and hip flexors.
- Ensure the rotation comes from your waist rather than just moving your arms.
- Maintain a soft bend in the standing knee to stabilize your weight.
Pro tips
- Visualize wringing out a towel with your torso to maximize oblique engagement during the reach.
- Keep your arms active and reaching outward to maintain tension in the deltoids throughout the set.
Make it harder
- Perform the movement with a hop on the standing leg to increase the heart rate and plyometric demand.
- Hold a light weight or medicine ball to add resistance to the rotational component.
Frequently asked
- What muscles does the alternate knee raise side reach work?
- The alternate knee raise side reach primarily targets the abs, deltoids, and obliques, and also works the erector spinae and hip flexors as secondary muscles.
- What equipment do you need for the alternate knee raise side reach?
- The alternate knee raise side reach requires no equipment — just your body weight.
- Is the alternate knee raise side reach good for beginners?
- Yes. The alternate knee raise side reach is a beginner-friendly movement and a strong foundation to build on.
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