Double Twist Knee-Up

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Place your fingertips lightly behind your head with your elbows flared out wide.
3. Engage your core and maintain a tall, upright posture with your gaze forward.

How to do it

1. Lift your right knee toward your chest while simultaneously rotating your torso to bring your left elbow toward the rising knee.
2. Perform a quick 'double pulse' at the top of the movement, twisting slightly deeper on the second pulse to maximize oblique contraction.
3. Exhale sharply on each twist and inhale as you lower your leg back to the starting position.
4. Repeat the movement on the opposite side, alternating legs for each repetition.

Form checklist

• Rotate from your waist and mid-back rather than just pulling your elbows forward.
• Keep your chest open and avoid pulling on your neck with your hands.
• Drive your knee up as high as possible to fully engage the lower abdominals.
• Maintain a slight bend in the standing leg to help with balance and stability.

Pro tips

• Focus on the mind-muscle connection by imagining you are 'wringing out' your midsection like a towel during the double twist.
• Slow down the tempo to increase time under tension, which forces the core to work harder to stabilize the body.

Make it harder

• Add a small hop on the standing leg during the twist to increase the heart rate and challenge your balance.
• Hold a light medicine ball or weight plate at chest height to add resistance to the rotational movement.

Frequently asked

What muscles does the double twist knee-up work?

The double twist knee-up primarily targets the abs and obliques, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the double twist knee-up?

The double twist knee-up requires no equipment — just your body weight.

Is the double twist knee-up good for beginners?

The double twist knee-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Air BikeIntermediate · abs and obliques
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals