Exercise guide
Front And Side Knee Drive
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
This dynamic core exercise targets the rectus abdominis and obliques by combining sagittal and frontal plane movements. It builds functional hip flexor strength and improves balance while engaging the quadriceps through explosive knee drives.
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.
- Engage your core and bring your hands up to chest height or place them behind your ears.
- Shift your weight onto your left foot, ensuring your standing leg is stable and your glute is engaged.
How to do it
- Exhale and drive your right knee straight up toward your chest, focusing on a sharp abdominal contraction.
- Inhale as you lightly tap your toe back to the floor, then immediately drive the same knee out to the side toward your right elbow.
- Exhale during the side drive to maximize oblique engagement, then return to the starting position.
- Complete all repetitions on one side before switching to the other leg to maintain tension.
Form checklist
- Keep your chest lifted and avoid leaning too far forward or backward during the drives.
- Maintain a slight bend in the standing leg to protect the knee and improve balance.
- Focus on pulling the knee up with your core rather than just swinging the leg.
- Keep your hips square during the front drive and only rotate the hip open for the side drive.
Pro tips
- Squeeze the glute of your standing leg throughout the set to create a 'rooting' effect for better stability.
- Imagine there is a target at hip height that you are trying to strike with your knee to increase power and muscle recruitment.
Make it harder
- Add a small hop on the standing leg during each knee drive to increase the heart rate and plyometric demand.
- Hold a light medicine ball or dumbbell at chest height to add resistance to the core stabilization.
Frequently asked
- What muscles does the front and side knee drive work?
- The front and side knee drive primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the front and side knee drive?
- The front and side knee drive requires no equipment — just your body weight.
- Is the front and side knee drive good for beginners?
- The front and side knee drive is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.