Video Coming Soon
We're working on adding video demonstrations for this exercise.
Wall Knee Drive
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
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes, Hip Flexors
Secondary Muscles
Hamstrings, Calves, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hip Flexors
8/10Iliopsoas
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques, Internal Obliques
Hamstrings
5/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius, Soleus
Lower Back
3/10Erector 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.
Safety
Safety Notes
- Avoid if acute knee or hip pain exists.
- Ensure stable wall for support.
- Stop if balance is lost.
- Build core strength first.
- Control descent to prevent jarring.
Spotting
No spotting needed for bodyweight exercise; use a stable wall and focus on form.
Common Mistakes
- Arching lower back
- Leaning too far forward
- Sloppy foot landing
- Neglecting planted leg push
- Poor ankle dorsiflexion
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back strain
- Shoulder instability
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion
- Shoulder flexion for wall support
Build Up First
- Basic balance and coordination
- Core engagement competency
- Familiarity with running mechanics
Also known as
Wall Drive Knee, Wall March Drive
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
TRX Reverse Lunge to Knee Drive
Rings
Quads, Glutes
Kettlebell Kneeling Overhead Hold to Stand
Kettlebell
Shoulders, Quads
Plate Kneeling Overhead Hold to Stand
Plates
Shoulders, Quads
Balance Trainer Stability Ball Knee Tucks
Balance Trainer, Stability Ball
Abs, Hip Flexors
Dumbbell Kneeling Overhead Hold to Stand
Dumbbells
Shoulders, Quads
Hanging Knee Raise
Pull-up Bar
Abs, Hip Flexors
Captain's Chair Knee Raise
Captain's Chair
Abs, Hip Flexors
Balance Trainer Knee Tuck
Balance Trainer
Abs, Hip Flexors
Balance Trainer Knee Up Squats
Balance Trainer
Quads, Glutes
Standing Knee Raise
Bodyweight
Hip Flexors
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
