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 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.