Exercise – High knee twist - kcmove

KINETICODE®
PILATES
CERTIFICATION

MAT EXERCISES

HIGH KNEE TWIST

HIGH KNEE TWIST

FUNDAMENTAL

EXERCISE

FOCUS

GOALS

OBSERVATIONS/CUES

EXERCISE

STARTING POSITION

Stand tall with feet parallel, arms relaxed alongside the body. Inhale to prepare, maintaining axis elongation, a neutral spine, engaging the core.

MOVEMENT

Exhale — In 2 counts, lift one knee toward belly button height (high knee position), bringing both hands to lightly touch the top of the knee. Maintain your balance by pressing the standing leg firmly into the ground. Activate your core and focus on axial elongation, feeling the crown of your head lift upward.

Inhale — In 2 counts, open the arms out to the sides into a T position, forming with both hands an OK position with thumbs pointing backward. Keep your shoulders and hips squared, and maintain a long, neutral spine.

Exhale — In 3 counts, rotate the chest toward the same side as the lifted knee. Continue spiraling the spine upward, emphasizing length and rotation. Hold this open rotated position for 3 counts, maintaining balance and alignment.

Inhale — In 2 counts, return the chest to center with control, aligning the torso with the midline. Keep the spine elongated as you come back to neutral.

Exhale — Lower the lifted leg back down to the starting position with control.

Repeat on the opposite side for a total of 4–8 repetitions, alternating sides.

FOCUS

Spinal rotators and stabilizers such as external obliques, internal obliques, multifidus, erector spinae, rotatores and intertransversarii.
Core Stabilizers including Transversus abdominis, pelvic floor muscles — and diaphragm.
Hip Flexors (Knee Lift) like the iIliopsoas, rectus femoris (part of quadriceps) and tensor fasciae latae (TFL)
Standing leg stabilizers including gluteus medius, minimus and maximus, hamstrings, quadriceps, calf muscles.
Scapular and shoulder stabilizers like middle and lower trapezius, rhomboids, rotator cuff muscles, and deltoids.

GOALS

Enhance balance and single-leg control through standing leg engagement and postural alignment.
Improve core stability by activating deep abdominal and spinal stabilizers.
Increase spinal mobility and controlled rotation, particularly through the thoracic spine.
Strengthen hip flexors during the high knee phase.
Engage and strengthen oblique muscles through active spinal twisting.
Promote coordination between upper and lower body during dynamic movement transitions.
Refine body control and proprioception, especially in relation to balance and axial elongation.
Support postural alignment through conscious spinal extension and shoulder organization.
Integrate breath with movement to improve rhythm and neuromuscular timing.

OBSERVATIONS/CUES

Rotate the chest without compromising pelvic alignment. Keep the hips squared and maintain a neutral lumbar spine. As the chest rotates, maintain hip stability to isolate movement in the thoracic spine.
Focus on stability, gently pressing the standing leg into the floor and feeling the connection between the supporting leg, core, and back muscles for full-body stability.
Maintain axial elongation, keeping your spine tall and lengthened from the crown of the head to the tailbone.
Keep your shoulders relaxed – shoulders stay down and away from the ears.
Gently brace your core to support balance and control spinal rotation.
Move with control, avoiding the use of momentum.
Rotate the arms outward slightly as they open to a T-shape, optimizing shoulder alignment, shoulder mobility, and encouraging upright posture.
Balance evenly on the standing leg. Ground through the foot and engage glutes and calf muscles for support.
Use your gaze for balance. Keep your eyes softly focused forward or in the direction of rotation to support equilibrium.
Coordinate breath with movement.

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