How to do a Wall Knee Drive
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
Alternative Exercises to Wall Knee Drive
1. Air Squats
92.1 mSCORESWAPPED 41 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
2. Mountain Climber
74.9 mSCORESWAPPED 23 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
- Beginner
- Quads
3. Side Lunge
79.4 mSCORESWAPPED 23 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
- Beginner
- Quads
4. Lunge
90.8 mSCORESWAPPED 23 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads
5. Wall Sit
55.4 mSCORESWAPPED 23 TIMESWall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.
- Intermediate
- Quads
6. Bodyweight Squat Hold
13.9 mSCORESWAPPED 22 TIMESBodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.
- Beginner
- Quads
7. Butt Kick
2 mSCORESWAPPED 16 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
- Beginner
- Quads
8. Squat Side Kick
74.8 mSCORESWAPPED 14 TIMESSquat Side Kick is a compound exercise that combines a standard Squat with a side kick. This movement primarily targets the quadriceps, glutes, and hips. The addition of the side kick adds an element of balance and coordination, making it a great exercise for improving functional strength and stability. This is an excellent variation for adding a dynamic aspect to your lower body workouts.
- Beginner
- Quads
9. Dumbbell Lunge
97.6 mSCORESWAPPED 13 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
10. Kneel to Stand
61.9 mSCORESWAPPED 10 TIMESKneel to Stand is a compound exercise that primarily targets the quads, glutes, and core. By starting in a kneeling position and moving to a standing position, you improve functional strength and stability. This exercise is great for enhancing coordination and balance, and can help build the strength needed for more explosive movements like sprints or jumps. Additionally, it's beneficial for developing lower body endurance.
- Beginner
- Quads