Cable Knee Drive
The Cable Knee Drive is a functional core exercise that targets the hip flexors and lower abdominals by mimicking the sprinting motion against resistance. This movement builds deep core strength, improves running mechanics, and enhances single-leg stability.
Hip flexors are often tight or overactive in modern clients, which can lead to lower back pain. The AI analyzes your recovery metrics and daily activity levels to optimize volume for this exercise, ensuring you build strength without aggravating the lumbar spine. If you report back sensitivity, the app can instantly recommend floor-based regressions like dead bugs to train the same pattern with a neutralized spine.
Form Cues
- Stand tall and brace your core before moving
- Squeeze the glute of your standing leg for stability
- Drive your knee up explosively to hip height
- Control the leg slowly on the way back down
- Keep your torso completely upright throughout
- Don't lean backward as you lift your knee
- Don't let the weight stack slam down between reps
- Don't allow your lower back to arch
- Don't rely on momentum to swing the leg up
Common Mistakes
- Leaning back to compensate for heavy weight
- Rounding the shoulders forward
- Performing the reps too quickly
- Not engaging the standing leg glute
- Using a range of motion that causes back pain
Muscles Worked
This exercise primarily targets the iliopsoas (hip flexors) and the lower portion of the rectus abdominis, forcing them to work in unison to lift the leg. It requires significant secondary engagement from the glutes and erector spinae to maintain an upright, stable posture on the standing leg.
Primary
Secondary
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