Male

Twisting Knee Thrust

Muscles involved

To master the twisting knee thrust, speed is not your goal; absolute control throughout the entire rep is what counts. This bodyweight exercise merges plank stability with a dynamic cross-body drive that places direct demand on your abdomen and obliques without requiring any equipment. The secret to progressing effectively is starting slow: drive your knee toward the opposite elbow, pause to feel that sharp contraction, and return smoothly before adding pace. If you notice your hips dropping, slow down and re-engage your core. As your central stability improves over time, you can gradually increase the tempo while holding pristine execution on every single rep.

How to do it

1. Start in a high plank position with hands directly under shoulders, body straight. 2. Drive your right knee forward and across your body towards your left elbow, engaging your obliques. 3. Pause at the peak, feeling a contraction in your core. 4. Return your right leg back to the starting plank position and repeat with the left leg.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your shoulders over your wrists in a strong plank. - Drive your knee across your body, not just forward. - Squeeze your obliques at the peak of the twist. - Control the return of your leg to the starting position.