Legs · Bodyweight
Alternate Twisting Knee Thrust
How to do the alternate twisting knee thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand tall with your hands up near your chest. Drive one knee up and across your body while twisting your torso so the opposite side rotates down to meet it. Return and alternate in a quick, controlled rhythm.
- 1Obliques rotating hard as torso meets knee
- 2Hip flexors thrusting the knee up and across
- 3Core bracing through every twist
Common mistakes
- Do not let your shoulders slump forward
- Avoid swinging without controlling the twist
- Do not lose your balance rushing the reps
Muscles worked
The alternate twisting knee thrust mainly works the hip flexors, lower abs, and obliques, with the upper abs, quads, and glutes assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- Upper AbsSupport
- QuadsSupport
- GlutesSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
- Front DeltsMinor
- Side DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate twisting knee thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.