Knee Drive

Muscles worked

Setup

1. Stand tall with feet hip-width apart and a slight bend in your knees.
2. Engage your core and shift your weight slightly onto your standing leg.
3. Position your arms in a 'runner's stance' with elbows bent at 90 degrees.

How to do it

1. Drive your active knee upward toward your chest explosively while exhaling.
2. Simultaneously swing the opposite arm forward to maintain balance and momentum.
3. Lower the foot back to the starting position with control while inhaling.
4. Switch legs and repeat the movement in an alternating fashion.

Form checklist

• Keep your torso upright and avoid leaning backward as the knee rises.
• Drive the knee straight up toward the chest, not out to the side.
• Keep the standing leg stable with a soft knee to absorb impact.
• Maintain a tight core throughout the movement to protect the lower back.

Pro tips

• Imagine pulling your belly button toward your spine as the knee rises to maximize lower abdominal engagement.
• Focus on a quick, powerful 'drive' phase followed by a slow, controlled descent to increase time under tension.

Make it harder

• Incorporate a small hop on the standing leg at the peak of the drive to increase power and heart rate.
• Hold a medicine ball or light weight at chest height to increase the demand on the core and shoulders.

Frequently asked

What muscles does the knee drive work?

The knee drive primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the knee drive?

The knee drive requires no equipment — just your body weight.

Is the knee drive good for beginners?

Yes. The knee drive is a beginner-friendly movement and a strong foundation to build on.

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