Hopping Knee Drive

Muscles worked

Setup

1. Stand with your feet hip-width apart, core engaged, and chest tall.
2. Step your right foot back into a shallow reverse lunge, keeping your weight centered over the left mid-foot.
3. Position your arms in a 'sprinter' stance with the left arm forward and right arm back to prepare for momentum.

How to do it

1. Drive your right knee forward and upward toward your chest with explosive force while pushing off the left foot to perform a small hop.
2. Vigorously pump your arms in a running motion, engaging the chest and shoulders to generate upward momentum.
3. Exhale forcefully during the knee drive and hop, then inhale as you land softly on the ball of the left foot.
4. Immediately return the right foot to the starting lunge position and repeat the movement, alternating legs after each rep or completing a set per side.

Form checklist

• Keep your torso upright and avoid leaning too far forward or rounding your back.
• Land softly on the mid-foot to absorb impact and protect your joints.
• Drive the knee high to maximize hip flexor and lower abdominal recruitment.
• Maintain a steady, rhythmic pace while keeping your core braced for stability.

Pro tips

• Focus on 'triple extension'—fully extending the ankle, knee, and hip of the standing leg—to maximize power output.
• Keep your gaze fixed on a point in front of you to help maintain balance during the flight phase.

Make it harder

• Increase the depth of the initial lunge into a full reverse lunge to increase the range of motion and muscle recruitment.
• Hold a light pair of dumbbells to increase the resistance on the legs and the demand on the shoulders and chest during the arm drive.

Frequently asked

What muscles does the hopping knee drive work?

The hopping knee drive primarily targets the calves and quadriceps, and also works the glutes, hamstrings, and hip flexors as secondary muscles.

What equipment do you need for the hopping knee drive?

The hopping knee drive requires no equipment — just your body weight.

Is the hopping knee drive good for beginners?

The hopping knee drive is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Punches MarchBeginner · calves, pectorals, and quadriceps