Legs
Step Back Knee Drive
You step one foot back and reach overhead, then drive that knee up as you pull your arms down to meet it. It's low impact cardio that works your legs and abs.
- Works
- Hip flexors, quads, glutes, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet about hip width apart.
- 2Step one foot back, tapping the ball of that foot on the floor, and reach both arms up overhead.
- 3Drive that knee up to hip height in front of you as you pull your hands down to meet it, crunching your abs.
- 4Step the same foot back again and reach up. Do all your reps on one side, then switch.
Cues
- Reach tall, then crunch down to the knee.
- Stay on the ball of your back foot.
- Soft bend in your standing knee.
Common mistakes
- Leaning back as the knee comes up. Keep your chest over your hips and crunch down toward the knee instead.
- Knee only coming halfway up. Drive it up to hip height so your hip flexors and abs do the work.
- Locking your standing knee. Keep a soft bend in it so your muscles hold you up, not the joint.
Easier
Slow it down and lift your knee only as high as is comfortable. Hold onto a wall or chair if your balance needs it.
Harder
Pick up the pace, or add a small hop on your standing leg as the knee drives up.
Try it: 3 rounds of 30 seconds on and 15 seconds off per side.
Are knee drives good for abs?
Pulling your arms down to meet the knee turns each rep into a standing crunch, so your abs and hip flexors both work. With no jumping, it's also a good low impact way to get your heart rate up.
