About this exercise
A plyometric bodyweight exercise where you explosively drive both knees simultaneously toward your chest from a high-plank position, powerfully engaging the core, hip flexors, and quadriceps while elevating the heart rate.
Double Knee Drive
Step by step instructions, muscle activation and variants for the Double Knee Drive.
MediumQuadriceps
How to Perform
- Start in a high-plank position with hands directly under your shoulders and body in a straight line
- Engage your core and keep your hips level
- Explosively drive both knees simultaneously toward your chest
- Briefly hold or touch the knees as close to the chest as possible
- Extend both legs back to the starting plank position with control
- Reset and immediately repeat for the desired number of repetitions
Muscle Activation
Primary
Quadriceps
Secondary
AbsGlutesCore
Common Mistakes
Common mistakes content is coming soon.
About the Double Knee Drive
The Double Knee Drive is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore