Build Leg Strength with Knees

Knees

Rep Range

Time Based

Hints

Begin in a standing position, feet close together, and turn your body and feet to one side, placing one foot slightly behind the other. Establish a strong core by tightening your abdominal muscles, ensuring stability throughout the movement. Your arms should be raised above your head, ready to simulate a pulling motion. Shift your weight onto the front foot. Move your back foot further behind, aligning your stance to give you balance and leverage for the knee strikes. Engage your hips and core to drive your back knee upwards towards your chest, executing three consecutive knee strikes. Simultaneously, with each knee strike, pull your arms downward on each side of the raised knee, as though you are pulling an opponent into your strikes. After completing three knee strikes, return your feet to the starting position. Turn your body to the other side, adjusting your stance, and repeat the movement, delivering three knee strikes with the opposite leg.

Common Mistakes

It's vital to avoid hunching your back or rounding your shoulders during the knee strikes. Keep a straight posture and rely on the hip and core muscles for power, not just the momentum. Ensure your foot placement allows for balance and support during the knee strikes, preventing any unwanted twisting of the knees or ankles.

Breathing

Inhale as you set your stance and prepare for the knee strikes. Exhale with each knee strike, coordinating with the pulling motion of your arms. This breathing pattern helps in generating power and maintaining a rhythmic flow of the exercise.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae

Tertiary Focus Area

Chest