Core · Bodyweight
Single Arm Punch and Side Knee Raise
How to do the single arm punch and side knee raise, 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
Stand tall and throw a single-arm punch across your body while driving the opposite knee up and out to the side. Return to standing and repeat, alternating the punch and knee drive in a steady rhythm to work the core and hips.
- 1Feel your obliques crunch as the knee and opposite arm meet
- 2Rotate through your torso to power the punch
- 3Keep your standing leg strong and your core tight
Common mistakes
- Don't punch from your arm alone; rotate your torso
- Avoid letting your standing knee cave inward
- Don't rush so much that you lose your balance
Muscles worked
The single arm punch and side knee raise mainly works the obliques and lower abs, with the upper abs, hip flexors, quads, glutes, calves, and front delts assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
- Side DeltsMinor
- Internal RotatorsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the single arm punch and side knee raise 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.