High Knee Twist

High Knee Twist

The High Knee Twist is a dynamic exercise that combines cardiovascular conditioning, core strength, and lower body endurance. This exercise is perfect for targeting multiple muscle groups simultaneously, making it a time-efficient workout option. To perform the High Knee Twist, you start by standing with your feet hip-width apart. Engage your core and maintain a tall, upright posture throughout the exercise. Begin by jogging in place, lifting your knees up to waist height with each step. As you lift your knees, simultaneously twist your torso in the opposite direction, bringing your elbow towards the knee. The twisting motion engages the oblique muscles along the sides of your abdomen and forces your core to work harder to stabilize your body. Additionally, the high knee movement elevates your heart rate, leading to increased calorie burn and improved cardiovascular fitness. The High Knee Twist can be modified to suit various fitness levels. Beginners can start by performing the exercise at a slower pace while focusing on proper form. Intermediate and advanced individuals can increase the intensity by adding ankle weights or incorporating the exercise into a high-intensity interval training (HIIT) workout. Incorporating the High Knee Twist into your regular exercise routine can help strengthen your core, improve balance and coordination, and boost your overall fitness level. Remember to warm up before attempting any exercise and consider consulting with a fitness professional to ensure proper technique and appropriate modifications for your individual needs and goals.


  • Start by standing with your feet hip-width apart and arms extended straight in front of you.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Lift your right knee up towards your chest while simultaneously rotating your torso to the right, bringing your left elbow towards your right knee.
  • Return to the starting position and repeat the movement on the other side, bringing your right elbow towards your left knee.
  • Continue alternating sides, performing the knee lift and twisting motion in a fluid, controlled manner.
  • Try to maintain a brisk pace to increase the intensity of the exercise.
  • Perform the exercise for a desired number of repetitions or for a specific duration.
  • Remember to breathe throughout the movement, exhaling as you lift your knee and twist your torso.

Tips & Tricks

  • Engage your core throughout the exercise to maximize its effectiveness.
  • Maintain a quick and controlled pace while performing the high knee twist to elevate your heart rate and burn more calories.
  • Be sure to twist your upper body to each side as you bring your knees up, to engage your obliques.
  • Keep your shoulders relaxed and down, away from your ears, to avoid unnecessary tension.
  • Warm up your body with dynamic stretches before starting the exercise to prepare your muscles for the movement.
  • Add ankle weights for an extra challenge and to increase the resistance for your lower body.
  • To increase the difficulty, perform the high knee twist on an unstable surface like a balance board or Bosu ball.
  • Incorporate variations like adding a jump with each knee lift or extending your arms overhead to target different muscles.
  • Remember to breathe continuously throughout the exercise to fuel your muscles with oxygen and prevent fatigue.
  • Maintain proper form by keeping your back straight and avoiding excessive leaning or twisting of the torso.


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