Knee Drive
Strengthen your core & improve coordination with Knee Drives! A simple, effective exercise you can do anywhere, anytime.
The Knee Drive mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Knee Drive Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Knee Drive Variations and Alternatives
How to do the Knee Drive
Start by standing upright with your feet hip-width apart.
Shift your weight onto your right leg, and bring your left knee up towards your chest as high as you can, without compromising your posture.
At the same time, swing your arms as if you were running to help with balance and to mimic the movement pattern.
Lower your left leg back to the starting position in a controlled manner and immediately switch to bring your right knee up towards your chest.
Continue alternating legs for the desired number of reps, focusing on lifting the knee as high as possible each time.
Keep your core engaged throughout the movement to help maintain balance and support your spine.
If you want to add a cardio element, increase the speed of the knee drives to create a high-intensity workout.
Remember to breathe evenly throughout the exercise, exhaling as you drive the knee up and inhaling as you lower it back down.
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Knee Drive FAQs
What muscles does the Knee Drive work?
The Knee Drive mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Knee Drive?
None. The Knee Drive is a bodyweight exercise, so you can do it anywhere.
What are some Knee Drive variations and alternatives?
Similar exercises include the Alternating Knee Front Step Drive, Alternating Celebratory Knee Drife, Alternating Knee Thrust and Arm & Knee Drive Curl.
Training calculators
Work out the numbers behind your training before your next session.