Core · Bodyweight
Double Knee Side Thrust
How to do the double knee side thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Start standing or in a light bounce, then drive both knees up and out toward one side as you hop, twisting through the hips. Land softly and immediately fire to the other side. Keep the movement quick and springy.
- 1Obliques and hips firing as you thrust the knees to the side
- 2Soft landings absorbed through the legs
- 3A fast switch from side to side
Common mistakes
- Don't land stiff-legged or flat-footed
- Avoid rounding the upper back as you twist
- Don't slow down; keep the tempo sharp
Muscles worked
The double knee side thrust mainly works the obliques and hip flexors, with the lower abs, quads, glutes, calves, upper abs, and hamstrings assisting.
- ObliquesPrimary
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Upper AbsSupport
- HamstringsSupport
- Lower BackMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the double knee side 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.