Step by step instructions, muscle activation and variants for the Knee Drive.
The Knee Drive is a plyometric and conditioning drill in which you explosively drive one knee upward from a split stance or standing position. It trains hip flexor power, core stability, and single-leg balance, and is commonly used as a sprint-mechanics drill or as part of a cardio circuit.
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The 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.