Step by step instructions, muscle activation and variants for the Hands Up Knee Up.
Hands Up Knee Up is a high-intensity cardio drill where you simultaneously raise both hands straight overhead while driving alternating knees upward toward the chest. It builds cardiovascular endurance and activates the core and hip flexors.
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The Hands Up Knee Up 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.