Back & Knee Swing Drife
Ignite lower body power! Swing back and drive your knee for a dynamic workout. Burn calories & improve coordination.
Muscle Groups
Primary
Secondary
Instructions
Instructions for Swing Back Knee Drives:
1. Start by standing with your feet hip-width apart, arms extended straight in front of you at shoulder height.
2. Begin by lifting your right knee towards your chest as you simultaneously pull your elbows back, engaging your core muscles.
3. Quickly swing your right leg back and behind you, while bringing your arms forward to the starting position. The swing back should be controlled but dynamic, as this will help build momentum for the knee drive.
4. Immediately drive your right knee forward again towards your chest, pulling your arms back once more. This should create a smooth swinging motion.
5. Ensure that you maintain your balance throughout the movement with a slight bend in the supporting leg and your core engaged.
6. Perform the knee drives at a rapid but controlled pace, focusing on fluid movements and consistent breathing.
7. Complete the desired number of repetitions on the right leg before switching to your left leg for the same amount of repetitions.
8. Continue alternating legs for the prescribed number of sets or duration of time.
Keep in mind that the intense nature of the movement makes it important to maintain proper form to avoid strain on the lower back or other joints. Warming up before performing this exercise is recommended.
---