The high knee twist is a cardio drill where you drive your knees up while rotating your torso to bring the opposite elbow toward the rising knee. The added rotation engages the obliques and hip rotators while still providing the cardio of high-knee running.
Muscle Group
Cardio, Core, Hip Flexors, Obliques
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Combines high knees with oblique engagement
- Excellent cardiovascular conditioning
- Builds hip flexor and oblique strength
- Improves rotational coordination
- No equipment needed
- Time-efficient HIIT exercise
How to perform
- Stand tall with feet hip-width apart. Hands behind your head, elbows wide.
- Drive your right knee up toward your chest as high as possible.
- Simultaneously rotate your torso to the right and bring your left elbow toward your right knee.
- Touch (or come close to touching) elbow to knee.
- Quickly switch — drive your left knee up and rotate to bring your right elbow to your left knee.
- Continue alternating in a rapid rhythm.
- Stay on the balls of your feet. Pump quickly.
- Perform for 20 to 45 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Obliques
Primary
Quadriceps
Primary
Hip Flexors
Primary