Exercise guide
Double Knee Side Thrust
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic plank variation builds explosive core power and oblique strength while challenging shoulder stability and lower body coordination. It effectively integrates the upper and lower body by requiring the pectorals and deltoids to stabilize while the legs and core drive the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet together.
- Engage your core and glutes to maintain a straight line from head to heels.
- Distribute your weight evenly across your palms and keep a slight micro-bend in your elbows.
How to do it
- Exhale as you jump both feet forward and to the outside of your right elbow, keeping your knees tucked toward your chest.
- Inhale as you jump both feet back to the starting high plank position with control.
- Immediately repeat the movement, jumping both feet to the outside of your left elbow.
- Continue alternating sides at a steady, explosive tempo while keeping your upper body stationary.
Form checklist
- Keep your hips level with your shoulders; avoid letting them sag or piking them too high.
- Land softly on the balls of your feet to engage the calves and protect your joints.
- Keep your shoulders stacked directly over your wrists throughout the entire movement.
- Ensure your gaze stays slightly ahead of your hands to maintain a neutral cervical spine.
Pro tips
- Focus on 'crunching' your obliques as your knees approach your elbow to maximize the mind-muscle connection.
- Minimize the time your feet spend on the ground at the top of the thrust to increase cardiovascular demand and power output.
Make it harder
- Add a push-up every time you return to the center plank position to increase pectoral and tricep fatigue.
- Perform the movement on a slightly elevated surface with your hands to increase the range of motion for the knee tuck.
Frequently asked
- What muscles does the double knee side thrust work?
- The double knee side thrust primarily targets the glutes, hip flexors, and quadriceps, and also works the adductors, hamstrings, and obliques as secondary muscles.
- What equipment do you need for the double knee side thrust?
- The double knee side thrust requires no equipment — just your body weight.
- Is the double knee side thrust good for beginners?
- The double knee side thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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