Knee Drive to Leg Lift
Drive your knee & lift! Boost balance, core, and glute strength in one move. Get fit with coordination and controlled stability.
The Knee Drive to Leg Lift mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Knee Drive to Leg Lift Muscles Worked
Primary
Hip Stabilizer (gluteus minimus); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Knee Drive to Leg Lift Variations and Alternatives
How to do the Knee Drive to Leg Lift
Begin by standing upright with your feet shoulder-width apart, arms by your sides.
Shift your weight onto one leg, and as you do so, raise the opposite knee towards your chest while simultaneously raising the same-side arm overhead. This is the knee drive portion.
Keep your core engaged and maintain a straight posture.
Pause briefly at the top of the knee drive.
Now, extend the raised leg back and out, keeping it straight, while bringing your arm down to your side. This is the leg lift portion. Engage your glutes and try to maintain balance.
Hold the leg lift position for a moment, then return to the knee drive position, raising the same arm overhead once more.
Repeat the sequence for the desired number of repetitions before switching sides and performing the exercise with the opposite leg and arm.
Tips: - Keep your movements controlled and deliberate to maintain balance and engage the correct muscles. - Ensure your leg remains straight during the leg lift portion to fully engage your glutes and hamstrings. - Use your arms to aid in balance and add a dynamic element to the exercise. - Breathe rhythmically throughout the exercise, inhaling during the knee drive and exhaling during the leg lift.
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Knee Drive to Leg Lift FAQs
What muscles does the Knee Drive to Leg Lift work?
The Knee Drive to Leg Lift mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hamstrings and core. The main muscles are the gluteus minimus and gluteus maximus.
What equipment do you need for the Knee Drive to Leg Lift?
None. The Knee Drive to Leg Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Knee Drive to Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Drive to Leg Lift variations and alternatives?
Similar exercises include the Alternating Celebratory Knee Drife, Arm Leg Lift to Split-Squat, Arm & Knee Lift Rotation and Arm & Knee Drive Curl.
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