About this exercise
A unilateral plyometric exercise where you hop on one foot and explosively drive the opposite knee upward, building single-leg power, balance, and lower-body explosiveness.
Hopping Knee Drive
Step by step instructions, muscle activation and variants for the Hopping Knee Drive.
MediumGlutesQuadriceps
How to Perform
- Stand on one foot with the other knee raised slightly in front of you
- Push off the standing foot and hop upward with an explosive single-leg jump
- As you leave the ground, drive the free knee up toward your chest forcefully
- Land softly on the same foot with a slight bend at the knee to absorb the impact
- Complete all reps on one side before switching to the other leg
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesCore
Common Mistakes
Common mistakes content is coming soon.
About the Hopping Knee Drive
The Hopping 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.
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