Wall Knee Drive
The Wall Knee Drive is a functional mobility exercise that targets the hip flexors and core while improving single-leg stability. By using a wall for support, it allows you to isolate running mechanics and hip separation without balance limitations.
While this is a bodyweight movement, AI coaching optimizes it by analyzing your daily recovery metrics like HRV and sleep quality to determine the appropriate volume and intensity. If your profile indicates recent hip tightness or lower back fatigue, the app can prescribe this as a specific mobility primer before your main workout. Furthermore, by tracking your RPE (Rate of Perceived Exertion), the AI learns your stability threshold and can progress you to dynamic variations like triple drives only when your recovery status allows for high-velocity work.
Form Cues
- Press your hands firmly into the wall at shoulder height
- Squeeze the glute of your standing leg hard
- Drive your working knee up to hip height
- Pull your toes up toward your shin (dorsiflexion)
- Brace your core as if expecting a punch
- Don't allow your lower back to round or arch
- Don't let your standing knee buckle inward
- Don't lean excessively forward onto the wall
- Don't let your heel collapse toward the floor on the drive
Common Mistakes
- Rounding the lower back
- Bending the standing leg
- Pointing the toes down
- Shrugging shoulders near ears
- Rushing the movement
Muscles Worked
This exercise primarily targets the hip flexors (psoas and rectus femoris) to improve knee lift capabilities. It significantly engages the core for stability and recruits the glutes and quadriceps of the standing leg to maintain an upright, powerful posture.
Primary
Secondary
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