Sitting Twist Knee Raise On A Padded Stool

Muscles worked

Setup

1. Sit on the edge of a padded stool or bench with your feet flat on the floor, hip-width apart.
2. Place your hands lightly behind your head with elbows flared out in a prisoner position.
3. Engage your core and sit tall, leaning back slightly while keeping your spine neutral and chest up.

How to do it

1. Exhale as you lift your right knee toward your chest while rotating your torso to bring your left elbow toward the rising knee.
2. Inhale as you lower the leg and return your torso to the center in a controlled manner.
3. Repeat the movement on the opposite side, lifting the left knee and rotating the right elbow toward it.
4. Maintain a steady, controlled tempo, focusing on the squeeze in your obliques at the top of each rep.

Form checklist

• Rotate from the mid-section (waist) rather than just pulling your elbow forward.
• Keep your chest open and avoid pulling on your head or neck with your hands.
• Ensure your stationary foot remains firmly planted on the floor for stability.
• Maintain a slight lean back throughout the set without rounding your lower back.

Pro tips

• Focus on the 'crunch' sensation by trying to bring your ribcage toward your opposite hip bone during the twist.
• Keep your toes pointed up (dorsiflexion) as you lift the knee to better engage the quadriceps and hip flexors.

Make it harder

• Keep both feet hovering off the ground throughout the entire set to maintain constant tension on the lower abs.
• Slow down the eccentric (lowering) phase to four seconds to increase the challenge to your core stability.

Frequently asked

What muscles does the sitting twist knee raise on a padded stool work?

The sitting twist knee raise on a padded stool primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the sitting twist knee raise on a padded stool?

The sitting twist knee raise on a padded stool requires no equipment — just your body weight.

Is the sitting twist knee raise on a padded stool good for beginners?

Yes. The sitting twist knee raise on a padded stool is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals