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High Knees with Twist
A standing core exercise that targets obliques and abs to build rotational stability and raise heart rate; used in cardio and conditioning workouts.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Quads, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis
Hip Flexors
6/10Iliopsoas
Quads
4/10Glutes
3/10Glute Max
Programming
Typical Rep Range
12-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart. Place hands behind head with fingers interlaced, elbows wide.
- Brace core and lift left knee toward chest.
- Simultaneously bring right elbow across to meet left knee.
- Crunch obliques as elbow and knee connect.
- Lower left foot and return right elbow to start.
- Repeat on opposite side with right knee and left elbow.
- Alternate sides in controlled rhythm.
Coaching Tips
Form Cues
- Keep core tight
- Elbows wide
- Move slowly without momentum
- Neutral spine
- Alternate smoothly
Breathing
Inhale to prepare; exhale as elbow and knee meet to engage core.
Tempo
1-0-1
Range of Motion
Lift knee to hip height; touch elbow to knee without straining neck.
Safety
Safety Notes
- Engage core to protect back
- Avoid neck pull
- Stop if sharp pain occurs
- Control speed for balance
- Suitable for most but modify for balance issues
Spotting
No spotting needed; perform in open space for safety.
Common Mistakes
- Pulling on neck
- Using momentum
- Arched lower back
- Narrow elbows
- Uneven knee height
When to Avoid
- Acute lower back pain
- Recent abdominal surgery
- Severe balance issues
Flexibility Needed
- Basic shoulder flexion
- Adequate ankle stability
Build Up First
- Core engagement competency
- Standing balance control
Also known as
Standing Steam Engine, Cross-Body Crunch, Standing Oblique Crunch, Bodyweight Steam Engine
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