Knee Hand Up Drive
Boost cardio & coordination! Drive knees high while pumping your arms. A full-body movement for agility and a quick energy burst.
Muscle Groups
Primary
Secondary
Instructions
Hands-Up Knee Drive (Plyometrics)
Starting Position:
Stand upright with your feet shoulder-width apart.
Raise both arms straight above your head, keeping your hands aligned with your shoulders.
Engage Your Core:
Tighten your abdominal muscles to provide stability throughout the movement.
Knee Drive Movement:
Lift your right knee up towards your chest while simultaneously lowering your arms down to your sides.
Ensure your right foot is flexed as you bring your knee up.
Return to Starting Position:
Quickly return your right foot to the ground and your arms back overhead.
Maintain a steady rhythm as you switch legs.
Repeat:
Alternate legs by lifting the left knee up towards your chest as you repeat the motion with arms.
Aim for a brisk and controlled pace, focusing on driving your knees up high.
Breathing:
Inhale and exhale steadily throughout the exercise, exhaling as you lift your knee and inhaling as you return to your starting position.
Tips:
Keep your back straight and avoid leaning forward or backward.
Start slowly to practice coordination, then gradually increase speed as you become comfortable with the movement.
Focus on landing softly to reduce impact on your joints.