Legs · Bodyweight
Dynamic Knee Drop
How to do the dynamic knee drop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit on the floor with both knees bent and feet flat, slightly wider than your hips, hands resting behind you for support. Keeping your feet planted, drop both knees to one side toward the floor, then sweep them across to the other side in a smooth, controlled rhythm. Let your hips open and rotate through the full range each rep.
- 1Rotation opening up through your hips and inner thighs
- 2A gentle stretch on the outside of the trailing hip as the knees drop
- 3Control through your core as you move side to side
Common mistakes
- Forcing the knees down past a comfortable range
- Lifting your feet off the floor as you rotate
- Moving so fast you lose control of the swing
Muscles worked
The dynamic knee drop mainly works the hip flexors, with the lower back, lower abs, obliques, glutes, and adductors assisting.
- Hip FlexorsPrimary
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- AdductorsSupport
- Upper AbsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the dynamic knee drop 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.