Double Knee Drive
Expert Advice
Focus on engaging your core and driving your knees up with power to maximize the aerobic and muscle engagement benefits.
How-to-do Steps
- Stand with your feet hip-width apart and arms at your sides.
- Quickly drive your right knee up towards your chest while swinging your left arm forward.
- Quickly switch and drive your left knee up while swinging your right arm forward.
- Continue alternating knee drives with opposite arm swings for the desired number of repetitions or duration.
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Muscles Worked
Double Knee Drive primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Double Knee Drive work?
Double Knee Drive primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Double Knee Drive?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Double Knee Drive suitable for beginners?
Double Knee Drive is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
