How to do the Standing Knee Drives
Step by step
- Stand tall with your core braced and knees softly bent.
- Drive one knee up toward hip height while bringing the opposite elbow down to meet it.
- Lower and switch, driving the other knee up with the opposite elbow.
- Keep a steady, controlled rhythm and stay tall through your torso.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Keep your standing knee soft and stay upright rather than hunching down to reach the knee - let the knee come up to the elbow.
Coaching cue
Bring each knee all the way up to hip height instead of shuffling short and fast.
Make it easier or harder
- Easier: Drive the knees lower and slow the pace down.
- Harder: Speed up the rhythm or add a small hop on the standing foot.
Muscles worked
- Primary: Cardio, Core
- Secondary: Quads
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.