Legs · Bodyweight
Double Knee Thrust and Swipe
How to do the double knee thrust and swipe, 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
- Flexion
- Mechanic
- Compound
How to do it
From an athletic stance, drive one knee up explosively twice in a row, then swipe that same leg across or out in a sweeping motion before planting. Stay light on the support foot and use your arms for rhythm. Alternate sides each round.
- 1Feel your hip flexors snapping each knee drive up fast
- 2Brace your core to control the swipe without tipping over
- 3Stay light and springy on the support foot
Common mistakes
- Don't round your back as the knee drives up
- Avoid letting the support knee collapse inward
- Don't rush the swipe so much that you lose your balance
Muscles worked
The double knee thrust and swipe mainly works the hip flexors and lower abs, with the obliques, quads, glutes, upper abs, calves, and adductors assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- Upper AbsSupport
- CalvesSupport
- AdductorsSupport
- Lower BackMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the double knee thrust and swipe 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.