Legs · Bodyweight
Hopping Knee Drive
How to do the hopping 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 on one leg with a slight bend in the supporting knee. Hop on that leg while driving the opposite knee up toward your chest, then switch legs and repeat. Pump your arms and keep a springy, controlled rhythm to build single-leg power and elevate your heart rate.
- 1Your hip flexor driving the knee up high
- 2Your calf and quad springing you off the ground
- 3Balance held on the supporting leg through each hop
Common mistakes
- Landing hard or flat-footed
- Letting the driving knee stay low
- Collapsing inward at the supporting knee
Muscles worked
The hopping knee drive mainly works the hip flexors, quads, and calves, with the glutes, lower abs, and hamstrings assisting.
- Hip FlexorsPrimary
- QuadsPrimary
- CalvesPrimary
- GlutesSupport
- Lower AbsSupport
- HamstringsSupport
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the hopping 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.