About this exercise
The front and side knee drive is a standing plyometric drill where you explosively drive one knee forward and then out to the side in a single flowing sequence, training hip flexor power, glute activation, and single-leg balance.
Front and Side Knee Drive
Step by step instructions, muscle activation and variants for the Front and Side Knee Drive.
EasyGlutesQuadriceps
How to Perform
- Stand tall on your left foot with your right knee slightly bent
- Drive your right knee straight up in front of you as high as comfortable
- Without placing your foot down, swing the right knee out to the side at hip height
- Return to the starting position and repeat for the desired reps
- Switch legs and perform the same sequence on the opposite side
- Keep your standing leg slightly bent and your core braced throughout
- Move with control, emphasising range of motion over speed
Muscle Activation
Primary
GlutesQuadriceps
Secondary
AbsCore
Common Mistakes
Common mistakes content is coming soon.
About the Front and Side Knee Drive
The Front and Side 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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