Exercise guide
Standing Turn And Knee Raise
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
This dynamic bodyweight exercise targets the obliques and rectus abdominis through a combination of hip flexion and spinal rotation, while also improving balance and hip mobility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Place your fingertips lightly behind your ears with your elbows flared out to the sides.
- Distribute your weight evenly across both feet and look straight ahead.
How to do it
- Exhale as you drive your right knee up toward your chest while rotating your torso to bring your left elbow toward that knee.
- Focus on bringing the ribcage toward the opposite hip rather than just pulling the elbow forward.
- Inhale as you lower your leg with control and return your torso to the starting neutral position.
- Immediately repeat the movement on the opposite side, alternating in a fluid, rhythmic motion.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders forward.
- Maintain a slight bend in the standing leg to help with balance.
- Ensure the rotation comes from your midsection, not just your neck or arms.
- Drive the knee as high as possible to fully engage the lower abdominals.
Pro tips
- Pause for a split second at the peak of the contraction to maximize oblique engagement.
- Maintain a 'proud chest' throughout the movement to ensure the core muscles are doing the work rather than the hip flexors taking over.
- Visualize wringing out your torso like a wet towel during the rotational phase.
Make it harder
- Increase the tempo to a 'Power Knee' style to add a cardiovascular challenge.
- Hold a light medicine ball or weight plate at chest height to increase rotational resistance.
Frequently asked
- What muscles does the standing turn and knee raise work?
- The standing turn and knee raise primarily targets the quadriceps, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the standing turn and knee raise?
- The standing turn and knee raise requires no equipment — just your body weight.
- Is the standing turn and knee raise good for beginners?
- The standing turn and knee raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.