Wall Knee Drive
10 reps
Hands on the wall, on your toes, drive one knee up explosively.
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QUADS
Wall Knee Drive
The wall knee drive uses a wall to steady your upper body so you can fire one knee up at a time with speed, mimicking the sprint stride. It develops explosive hip flexion, quad power and core stability. Dropped into a warm-up, it also sharpens coordination and balance before harder work.
How to do it
- 1
Stand facing a wall about an arm's length away.
- 2
Lean forward and place both hands flat on the wall.
- 3
Rise onto the balls of your feet, heels off the ground.
- 4
Drive one knee up and toward the wall, then quickly punch that foot back down.
- 5
Explosively drive the opposite knee up.
- 6
Hold the top for a beat, then keep alternating for your reps.