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
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.
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
