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:

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