Core · Bodyweight
Twist Knee-up Punch
How to do the twist knee-up punch, 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 with your feet hip-width apart and your fists up. Drive one knee up while twisting your torso to bring the opposite elbow toward it, then punch across your body as you lower the leg. Alternate sides at a brisk pace to raise your heart rate and work the obliques.
- 1Your obliques crunching as you twist knee to elbow
- 2Your hip flexors driving the knee up
- 3A steady cardio rhythm through the whole body
Common mistakes
- Rounding your back as you twist
- Letting the knee drift down instead of driving it high
- Throwing the punch so hard you lose your balance
Muscles worked
The twist knee-up punch mainly works the obliques, with the upper abs, lower abs, hip flexors, quads, and front delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- Hip FlexorsSupport
- QuadsSupport
- Front DeltsSupport
- TricepsMinor
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- GlutesMinor
- CalvesMinor
Kovo programs the twist knee-up punch 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.