Double Knee Side Thrust (male) – Video Exercise Guide & Tips

Double Knee Side Thrust (male) - Video Exercise Guide & Tips

Are you looking for a challenging exercise to target your core and improve your overall strength? Look no further than the double knee side thrust!

Watch This Exercise Video

In this exercise, you'll engage your abs, glutes, and thighs as you perform controlled movements.

This video exercise guide will walk you through the proper form and technique, common mistakes to avoid, and modifications to push yourself even further.

Get ready to take your workout to the next level with the double knee side thrust!

Key Takeaways

  • The Double Knee Side Thrust targets lower body muscles and improves strength, stability, and tone in these areas.
  • It enhances balance and coordination while also improving cardiovascular fitness.
  • The exercise increases muscle definition, endurance, and overall fitness.
  • Proper form and technique are crucial to prevent injuries and maximize results.

Benefits of the Double Knee Side Thrust

To maximize your workout, incorporate the Double Knee Side Thrust into your routine and reap its benefits.

This exercise is highly effective in targeting the muscles of your lower body, specifically your glutes, hips, and thighs. By engaging these muscles, you can expect to see improved strength, stability, and overall tone in these areas.

The Double Knee Side Thrust also helps to enhance your balance and coordination, as it requires you to stabilize your body while performing the movement. In addition, this exercise can help improve your cardiovascular fitness, as it gets your heart rate up and increases blood flow throughout your body.

The results of incorporating the Double Knee Side Thrust into your routine will be well worth it, as you'll notice increased muscle definition, improved endurance, and enhanced overall fitness.

Now that you understand the benefits, let's move on to discussing the proper form and technique for the exercise.

Proper Form and Technique for the Exercise

To perform the Double Knee Side Thrust exercise correctly, position yourself in a comfortable stance with your feet shoulder-width apart and your knees slightly bent. This will provide a stable base for the exercise and help maintain proper form throughout the movement.

To execute the exercise, begin by bending your knees and lowering your body into a squat position. As you reach the bottom of the squat, explosively push off with both feet, driving your knees out to the side and extending your hips. This motion should resemble a jumping motion, but with the emphasis on the sideways movement of the knees.

It is important to maintain control throughout the exercise and avoid any excessive twisting or jerking movements. Common mistakes include allowing the knees to cave inwards or the hips to rotate to one side. These errors can put stress on the knee joints and compromise the effectiveness of the exercise.

To modify the exercise, you can decrease the range of motion by performing a partial knee side thrust. This can be helpful for beginners or those with limited mobility. For more advanced individuals, adding resistance such as dumbbells or a weighted vest can increase the intensity of the exercise.

Remember to always listen to your body and adjust the exercise as needed to avoid injury. By maintaining proper form and technique, you can maximize the benefits of the Double Knee Side Thrust exercise.

Common Mistakes to Avoid During the Double Knee Side Thrust

Avoiding these common mistakes will help you maintain proper form and get the most out of your Double Knee Side Thrust exercise. By being aware of these errors, you can minimize the risk of injuries and maximize your results.

One common mistake is using excessive momentum instead of controlled movements. Remember to engage your core and use the strength of your legs to perform the exercise, rather than relying on swinging your body.

Another mistake to avoid is allowing your knees to collapse inward. This can put unnecessary strain on your joints and lead to injuries. Focus on keeping your knees aligned with your toes throughout the movement.

Additionally, make sure to maintain a neutral spine position and avoid rounding your back. This will help protect your lower back and maintain proper alignment.

Lastly, avoid rushing through the exercise. Take your time and perform each repetition with control and precision. By avoiding these mistakes, you can ensure that you're performing the Double Knee Side Thrust correctly and safely.

Now let's move on to the next section, which will discuss modifications and variations to challenge yourself.

Modifications and Variations to Challenge Yourself

To further challenge yourself and enhance the effectiveness of the Double Knee Side Thrust exercise, you can incorporate modifications and variations. Here are some alternatives and intensity levels you can try:

  • Alternatives:
  • Single Knee Side Thrust: Instead of using both knees, perform the exercise with one knee at a time. This will increase the stability challenge and engage your core muscles even more.
  • Weighted Knee Side Thrust: Hold a dumbbell or kettlebell against your chest while performing the exercise. This will add resistance and increase the difficulty level.
  • Lateral Band Walks: Attach a resistance band around your ankles and step sideways, maintaining a low squat position. This exercise targets the same muscles as the Double Knee Side Thrust but with a different movement pattern.
  • Intensity Levels:
  • Advanced: Increase the speed of your side thrusts while maintaining control and proper form. This will elevate your heart rate and intensify the workout.
  • Intermediate: Perform the exercise on an unstable surface, such as a Bosu ball or balance board. This will challenge your balance and stability.
  • Beginner: Start by performing the exercise with a smaller range of motion. Gradually increase the range as you build strength and confidence.

Tips for Incorporating the Double Knee Side Thrust Into Your Workout Routine

To effectively incorporate the Double Knee Side Thrust into your workout routine, start by including it as a dynamic warm-up exercise to activate your lower body muscles and increase your heart rate. This exercise is a great addition to HIIT workouts, as it targets your obliques and helps strengthen your core.

Begin by standing with your feet hip-width apart and your knees slightly bent. Place your hands on your hips to provide stability. From here, engage your core and lift your right knee towards your chest. As you do this, simultaneously rotate your torso to the right and extend your left leg out to the side, aiming to touch your left hand to your right knee.

Remember to keep your movements controlled and fluid throughout the exercise. As you become more comfortable with the Double Knee Side Thrust, you can increase the intensity by adding a jump or increasing the speed of your movements.

Incorporating the Double Knee Side Thrust into your workout routine won't only help improve your balance and stability, but it will also work your obliques and contribute to a stronger core. Try adding this exercise to your next HIIT session and feel the burn!

Frequently Asked Questions

How Many Calories Does the Double Knee Side Thrust Burn?

The double knee side thrust is an effective exercise for burning calories and reducing love handles. It targets the oblique muscles and engages the core.

While the exact number of calories burned during this exercise can vary depending on factors such as weight and intensity, it's generally considered a high-intensity exercise that can help you burn a significant amount of calories.

Incorporating this exercise into your fitness routine can contribute to your overall calorie burn and love handle reduction goals.

Can the Double Knee Side Thrust Help in Reducing Love Handles?

The Double Knee Side Thrust can be a beneficial exercise for reducing love handles. By incorporating variations of the Double Knee Side Thrust into your full body workout, you can target and strengthen the muscles in your obliques, which can help to trim and tone the area around your waist.

Additionally, this exercise can increase your overall core strength and stability, improving your posture and balance.

Is the Double Knee Side Thrust Suitable for Beginners?

The double knee side thrust is an exercise that targets the love handles and can be beneficial for beginners. It involves variations that can be adjusted to suit your fitness level.

To perform it correctly, maintain proper form by keeping your back straight, engaging your core, and using controlled movements. This exercise can help strengthen your oblique muscles and improve overall muscle tone.

Incorporate it into your workout routine for a well-rounded fitness regimen.

Can the Double Knee Side Thrust Be Performed Without Any Equipment?

Yes, you can perform the double knee side thrust without any equipment. This exercise is a bodyweight alternative that targets your core, hips, and legs.

To perform variations of the double knee side thrust, you can increase the range of motion, add resistance bands, or incorporate a medicine ball for an extra challenge.

Remember to maintain proper form and engage your muscles throughout the exercise to maximize its effectiveness.

How Often Should I Incorporate the Double Knee Side Thrust Into My Workout Routine to See Results?

To achieve optimal results, it's important to incorporate the double knee side thrust into your workout routine at the right frequency.

The key is to find a balance that works for you.

Depending on your fitness level and goals, performing this exercise two to three times a week can be effective.

However, it's essential to listen to your body and allow for proper rest and recovery between sessions.


In conclusion, the double knee side thrust is a beneficial exercise that can be incorporated into your workout routine. By maintaining proper form and technique, you can effectively target your core and hip muscles.

It's important to avoid common mistakes and consider modifications or variations to challenge yourself. By following these tips, you can maximize the benefits of the double knee side thrust and enhance your overall fitness level.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *