Exercise guide
Star Obliques Twist High Knee
- Beginner
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This standing core exercise targets the obliques and hip flexors through dynamic rotation and knee elevation, improving functional balance and midsection definition.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and your core engaged.
- Extend your arms straight out to the sides at shoulder height, forming a 'star' shape with your body.
- Maintain a tall posture with your chest up and gaze forward.
How to do it
- Lift your right knee diagonally across your body toward your left shoulder.
- Simultaneously rotate your torso to bring your left elbow toward the rising right knee, exhaling as you crunch.
- Inhale as you return to the starting star position with control, maintaining balance on the standing leg.
- Repeat the movement on the opposite side, alternating sides for each repetition.
Form checklist
- Rotate from the waist rather than just moving your arms.
- Keep the standing leg slightly bent to maintain stability.
- Ensure the knee and elbow meet near the midline of the body.
- Avoid rounding your shoulders; keep your spine long throughout the rotation.
Pro tips
- Focus on the 'pinch' in your side obliques at the top of the movement to maximize muscle recruitment.
- Keep your arms fully extended in the star position to increase the rotational lever, making the core work harder to stabilize.
Make it harder
- Increase the tempo to a 'power' pace to add a cardiovascular challenge.
- Hold a light dumbbell or medicine ball to increase the resistance during the rotation.
Frequently asked
- What muscles does the star obliques twist high knee work?
- The star obliques twist high knee primarily targets the abs, obliques, and quadriceps, and also works the deltoids, glutes, and serratus anterior as secondary muscles.
- What equipment do you need for the star obliques twist high knee?
- The star obliques twist high knee requires no equipment — just your body weight.
- Is the star obliques twist high knee good for beginners?
- Yes. The star obliques twist high knee is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
- Bosu Ball Step-Up High Knee Air TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps
- Cross Body Elbow To Knee Side To Side HopIntermediate · abs, glutes, obliques, and quadriceps
- Cross Body Punch JackIntermediate · abs, calves, obliques, and quadriceps