Male model ex_HMVCDP

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Waist · Body Weight

Arm Rotation Knee Lift

intermediatestrength

Arm Rotation Knee Lift is an intermediate compound strength exercise that works the abs (waist), with the quadriceps and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Hip Flexors · iliopsoas
Obliques · external, internal obliques

Secondary muscles

Quadriceps · quadriceps femoris
Shoulders · deltoids

How to do Arm Rotation Knee Lift

Stand tall with your back straight and feet shoulder-width apart.
Fold your arms at your sides and make fists with your hands near your chest.
Raise your right knee while rotating your torso to the left side and back to the right side.
Return to the initial position and repeat by raising your other knee.

Form tips

Focus on lifting your knee high to fully engage your hip flexors.
Use your oblique muscles to initiate the twist, enhancing the rotational movement.
Maintain an even pace to ensure both sides of your body are working evenly.

Arm Rotation Knee Lift alternatives

Landmine Rotational Lift to Press

Abs · intermediate

Dumbbell Straight Arm Crunch

Abs · intermediate

Dumbbell Close Grip Shoulder Press Sit Up

Abs · intermediate

Tyre Hammering

Abs · intermediate

More abs exercises

Chest Lift With Rotation

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Bodyweight Knee Thrust

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Double Knee Drive

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Leg Lift Circles

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Bodyweight Knee to Hand Tap

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Alternate Toe Tap Leg Lift

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Criss Cross Elbow to Knee

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Bench Knee Tucks

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Arm Rotation Knee Lift FAQ

What muscles does Arm Rotation Knee Lift work?

Arm Rotation Knee Lift mainly works the abs in the waist (iliopsoas, external and internal obliques). The quadriceps and shoulders work as secondary muscles.

What equipment do you need for Arm Rotation Knee Lift?

None. Arm Rotation Knee Lift is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Arm Rotation Knee Lift should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Arm Rotation Knee Lift good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Arm Rotation Knee Lift burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Arm Rotation Knee Lift?

Other exercises for the abs include Landmine Rotational Lift to Press, Dumbbell Straight Arm Crunch, Dumbbell Close Grip Shoulder Press Sit Up and Tyre Hammering.

For developers

Use Arm Rotation Knee Lift in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_HMVCDP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_HMVCDP",
  "name": "Arm Rotation Knee Lift",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_HMVCDP/mp4-720.mp4?…",
    "poster": "https://…/ex_HMVCDP/poster.jpg?…"
  }
}