Exercise guide
Celebratory Knee Drives
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
A dynamic standing core exercise that builds explosive power in the hip flexors and obliques while engaging the upper body through a rhythmic pulling motion. It improves coordination and elevates the heart rate while targeting the entire anterior chain and shoulders.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight bend in your knees.
- Reach both arms diagonally overhead to the right side, fully extending your fingertips as if reaching for the sky.
- Shift your weight onto your right leg, keeping the left foot lightly touching the floor behind you.
How to do it
- Exhale sharply and drive your left knee up toward your chest while simultaneously pulling both hands down to meet the knee at waist height.
- Inhale as you reach your arms back to the starting diagonal position and tap your left foot back down.
- Perform the movement with a fast, rhythmic tempo for the prescribed reps, then switch to the opposite side.
- Focus on a forceful 'crunch' of the abs and obliques every time the knee and hands meet.
Form checklist
- Keep your standing leg slightly bent to maintain balance and protect the joint.
- Ensure your core is braced and your back stays relatively straight, avoiding excessive rounding.
- Drive the knee up with intention rather than just swinging the leg.
- Keep your arms active and rigid to engage the deltoids and pectorals during the pull-down.
Pro tips
- Imagine you are grabbing a heavy rope from above and pulling it down with force to create internal resistance.
- Focus on the mind-muscle connection by squeezing your obliques at the peak of the knee drive.
- Maintain a steady gaze forward to help with balance during the unilateral movement.
Make it harder
- Add a small hop on the standing leg as the knee drives up to increase the plyometric demand and heart rate.
- Hold a light medicine ball or a single dumbbell with both hands to increase resistance for the core and shoulders.
Frequently asked
- What muscles does the celebratory knee drives work?
- The celebratory knee drives primarily targets the deltoids and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the celebratory knee drives?
- The celebratory knee drives requires no equipment — just your body weight.
- Is the celebratory knee drives good for beginners?
- Yes. The celebratory knee drives is a beginner-friendly movement and a strong foundation to build on.
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