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Wall Knee Drive

Beginner

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A bodyweight plyometric drill leaning against a wall that targets quads, glutes, hip flexors, and core to build lower body power, speed, and stability; commonly used in warm-ups and agility training.

About Exercise

Equipment

Body Weight

Difficulty

3/5 • Beginner

Primary Muscle Groups

Quads, Glutes, Hip Flexors

Secondary Muscles

Hamstrings, Calves, Lower Back

Popularity Score

Goals

Power

Conditioning

Stability

Training Style

Calisthenics

Sports Performance

Warm-up

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max, Glute Medius

Hip Flexors

8/10

Iliopsoas

Abs

7/10

Rectus Abdominis, Transverse Abdominis

Obliques

6/10

External Obliques, Internal Obliques

Hamstrings

5/10

Biceps Femoris, Semitendinosus

Calves

4/10

Gastrocnemius, Soleus

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

30-60 seconds

How to Perform

Stand facing a wall at arm's length. Lean forward slightly and place hands on wall at shoulder height with arms extended but slightly bent. Shift weight to balls of feet and align body straight from head to heels.

Engage core and shift weight to one planted leg.
Explosively drive opposite knee up toward chest with ankle dorsiflexed.
Push planted foot firmly into ground using glutes and quads.
Quickly lower raised foot to start position with control.
Maintain forward lean and neutral spine throughout.
Repeat on same side or alternate legs as needed.

Coaching Tips

Form Cues

Drive from hips explosively.
Keep core tight.
Maintain straight body line.
Strike ground with ball of foot.
Eyes forward, neutral spine.

Breathing

Inhale as you return the foot to the ground; exhale forcefully during the knee drive while bracing your core.

Tempo

1-0-1

Range of Motion

Drive knee to hip height with 80 degrees hip flexion; planted foot remains on balls with heels lifted; return foot fully to ground without losing alignment.