Core · Bodyweight
Straight Arm Double Knee Drive
How to do the straight arm 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 with both arms reaching overhead, then crunch down and drive both knees up toward your chest as you pull your arms down. Reset to the tall reach and repeat, keeping a quick, controlled rhythm that fires the core and hip flexors.
- 1Feel your abs and hip flexors crunch as you drive your knees up
- 2Pull your arms down hard to deepen the contraction
- 3Stay balanced and controlled on each knee drive
Common mistakes
- Don't round your back as you crunch down
- Avoid using only momentum; squeeze your abs on each rep
- Don't lose your balance by rushing the knee drive
Muscles worked
The straight arm double knee drive mainly works the lower abs, upper abs, and hip flexors, with the obliques, lats, quads, and calves assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- LatsSupport
- QuadsSupport
- CalvesSupport
- Upper TrapsMinor
- Lower TrapsMinor
- GlutesMinor
- HamstringsMinor
- Front DeltsMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the straight arm 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.