Wall Triple Knee Drive
The Wall Triple Knee Drive is a high-intensity plyometric drill that builds explosive hip power and cardiovascular endurance. By leaning against a wall and performing rapid triple-rep sets on each leg, you target the hip flexors and quads while improving running mechanics.
Because this is a plyometric movement requiring central nervous system freshness, your AI coach analyzes your HRV and sleep data to determine if you are recovered enough for high-intensity impact. If your recovery scores are low, the app may reduce the volume or swap this for a lower-impact alternative to prevent injury. Additionally, by tracking your RPE and set duration, the AI learns your endurance threshold and progressively overloads the intensity to improve your sprinting mechanics over time.
Form Cues
- Lean into the wall at a 45-degree angle with arms straight and locked
- Stay light on the balls of your feet throughout the entire set
- Drive your knee explosively toward your chest three times in rapid succession
- Brace your core tightly to prevent your lower back from sagging
- Punch the ground aggressively with the ball of your foot after each drive
- Don't let your hips sag toward the wall
- Don't land flat-footed or on your heels
- Don't round your lower back while driving the knee up
- Don't allow your elbows to bend; keep arms rigid
- Don't pause excessively between the three reps on the same leg
Common Mistakes
- Sagging hips breaking the straight body line
- Landing heavily on the heels
- Bending the elbows and losing wall tension
- Moving too slowly without explosive intent
- Rounding the spine during the knee tuck
Muscles Worked
This exercise primarily targets the hip flexors and quadriceps, developing the explosive power needed for sprinting and jumping. The core muscles work isometrically to maintain a rigid torso against the wall, while the glutes and calves stabilize the standing leg during the rapid movement.
Primary
Secondary
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