Squat with Knee Drive

Positioning

1. Stand with your feet shoulder-width apart.

2. Engage your core and keep your back straight.

3. Lower your body into a squat by bending your knees and pushing your hips back as if sitting in a chair. Your thighs should be parallel to the ground.

4. Place your hands in front of your chest or on your hips for balance.

Movement

1. From the squat position, push through your heels to stand back up rapidly.

2. As you rise, drive your right knee up towards your chest while keeping your left foot grounded.

3. Return your right foot to the ground and immediately lower back into the squat.

4. Repeat the motion, alternating knee drives with each rep (right knee, then left knee) for a set time or number of repetitions.

5. Maintain a controlled pace to ensure proper form and prevent injury.

Tips

• Keep your weight balanced over your heels as you squat.

• Avoid letting your knees go beyond your toes.

• Focus on engaging your core throughout the movement.

• Start with 10-15 repetitions and gradually increase as you become more comfortable.