Legs · Bodyweight
Knee Raise Side Jab
How to do the knee raise side jab, 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
- Flexion
- Mechanic
- Compound
How to do it
Stand tall with a slight athletic bend. Drive one knee up toward your chest, and as you lower it, throw a jab out to the same side with the opposite arm. Alternate sides in a steady rhythm to keep your heart rate up.
- 1Feel your hip flexors snap each knee up toward your chest
- 2Engage your core to stay balanced as you punch
- 3Rotate slightly through the torso as you extend each jab
Common mistakes
- Don't slouch or let your chest cave in
- Avoid overreaching the jab and losing your balance
- Don't let the knee drive get lazy; bring it up high
Muscles worked
The knee raise side jab mainly works the hip flexors, with the lower abs, obliques, upper abs, quads, calves, and front delts assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- ObliquesSupport
- Upper AbsSupport
- QuadsSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the knee raise side jab 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.