Legs · Bodyweight
Double Knee Drive
How to do the double knee drive, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall with your feet hip-width apart and arms ready at your sides. Explosively drive both knees up toward your chest in a quick hop, swinging your arms to help generate power, then land softly on the balls of your feet. Reset your balance and repeat the explosive double knee drive for reps, staying light and quick.
- 1Your hip flexors snapping both knees up toward your chest
- 2A soft, controlled landing through the balls of your feet
- 3Your core bracing to keep you upright on each drive
Common mistakes
- Landing hard and flat-footed instead of soft and springy
- Letting your torso hunch forward as the knees come up
- Losing your balance by rushing into the next rep
Muscles worked
The double knee drive mainly works the hip flexors and lower abs, with the quads, calves, upper abs, obliques, glutes, and tibialis anterior assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- QuadsSupport
- CalvesSupport
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- HamstringsMinor
Kovo programs the double knee drive for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.