How to do a Wall Knee Drive
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Wall Knee Drive
Workouts with Wall Knee Drive
Instructions for Proper Form
Wall Knee Drive is a bodyweight exercise that targets the lower body and core. By pressing your hands against a wall, you stabilize your upper body and can focus on driving your knee upwards explosively. This movement simulates the action of running or sprinting, making it great for improving lower body power and core stability. Performing it as a part of a dynamic warm-up can enhance coordination and balance.
- Stand facing a wall at about an arm’s distance away.
- Lean forward, placing both hands on the wall.
- Shift your weight to the balls of your feet, raising your heels off the ground.
- Shift your weight to one side, driving the opposite knee up and toward the wall.
- Quickly engage your quads, glutes, and hamstrings to drive your raised foot back to the ground.
- Engage your quads and abs on your opposite leg to explosively raise it.
- Hold this position for a moment at the top of the movement.
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