Description:
Knee drives are a dynamic exercise that targets the core, hip flexors, and legs. This exercise involves driving the knee towards the chest in a controlled, explosive motion, often performed as part of a high-intensity interval training (HIIT) routine.
Benefits:
Knee drives help to improve core strength, hip mobility, and cardiovascular endurance. They also enhance coordination and balance, making them an excellent addition to any fitness routine.
Profile:
| Equipment: | None |
| Type: | Bodyweight |
| Tempo: | Explosive |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Hip Flexors
- Abdominals
Secondary Muscles
- Quadriceps
- Glutes
- Calves
- Core
- Hamstrings
- Shoulders
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |
Instructions:
- Step 1: Stand upright with your feet hip-width apart and your arms at your sides.
- Step 2: Drive your right knee towards your chest while engaging your core and keeping your upper body stable.
- Step 3: Lower your right leg back to the starting position and immediately drive your left knee towards your chest.
- Step 4: Continue alternating legs in a rhythmic, controlled motion for the desired number of repetitions or duration.
- Keep your movements controlled and explosive, focusing on engaging your core and driving your knees high.
Common Mistakes:
- Not driving the knees high enough
- Allowing the upper body to lean back
- Using momentum rather than controlled movement
- To avoid these mistakes, engage your core, keep your upper body stable, and focus on driving your knees as high as possible.
Variations:
- High Knee March
- High Knees with Arm Drive
- Knee Drives with a Twist
- Knee Drives with Resistance Bands
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing knee drives.
- Maintain proper form throughout the movement to prevent injury.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Knee drives are a versatile and effective way to build lower body strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
