Exercise guide
Obliques Twist High Knee And Kick
- Intermediate
- Compound
- Reps + time
- Lower legs
- Upper legs
- Waist
This dynamic standing exercise combines rotational core engagement with lower body power, effectively targeting the obliques and hip flexors while improving balance and coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core braced.
- Place your fingertips lightly behind your ears with elbows flared out wide.
- Distribute your weight evenly across both feet to establish a stable base.
How to do it
- Drive your right knee up toward your chest while rotating your torso to bring your left elbow toward that knee; exhale during this contraction.
- Inhale as you briefly return to center, then immediately extend the same leg into a controlled front kick at hip height.
- Lower the foot back to the starting position with control.
- Repeat the sequence on the opposite side, alternating legs for each repetition.
Form checklist
- Rotate from the waist rather than just pulling your elbows forward.
- Keep your standing leg slightly bent to maintain balance and protect the joint.
- Maintain an upright posture during the kick; avoid leaning back excessively.
- Ensure the movement is fluid and controlled, not jerky or rushed.
Pro tips
- Focus on the 'crunch' sensation in your obliques by pulling your ribcage toward your opposite hip.
- Flex your foot during the kick to maximize quadriceps and hip flexor engagement.
- Squeeze the glute of your standing leg to provide a rock-solid foundation for the rotation.
Make it harder
- Increase the tempo to a 'power' pace to add a cardiovascular and plyometric element.
- Hold a light medicine ball at chest height to increase the rotational resistance on the obliques.
Frequently asked
- What muscles does the obliques twist high knee and kick work?
- The obliques twist high knee and kick primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.
- What equipment do you need for the obliques twist high knee and kick?
- The obliques twist high knee and kick requires no equipment — just your body weight.
- Is the obliques twist high knee and kick good for beginners?
- The obliques twist high knee and kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.