Male model ex_F2CVCZ

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Waist · Body Weight

Double Knee Drive

intermediatestrength

Double Knee Drive is an intermediate compound strength exercise that works the abs (waist), with the glutes and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Hip Flexors · Iliopsoas
Quadriceps · Quadriceps Femoris

Secondary muscles

Glutes · gluteus maximus, gluteus mideus
Obliques · External Oblique, Internal Oblique

How to do Double Knee Drive

Stand with your feet shoulder-width apart, both arms bent and raised by your sides.
Lift your right knee towards your chest while rotating your torso to the right, bringing your left elbow to touch your right knee twice.
Lower your right leg back to the starting position and return your torso to face forward.
Repeat the movement on the opposite side by lifting your left knee towards your chest, rotating your torso to the left, and bringing your right elbow to touch your left knee twice. Continue alternating sides.

Form tips

Keep your upper body upright and avoid leaning too far forward or backward to maintain balance and proper form.
Engage your core muscles to stabilize your body and enhance the rotational movement.
Focus on a steady, rhythmic breathing pattern, exhaling as you bring your knee and elbow together.

Double Knee Drive alternatives

Resistance Band Lying Bent Knee Raise

Plate Wood Chopper

Ball Slams

Ab Wheel Right Out

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Bodyweight Knee to Hand Tap

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Plank Cross Knee Drive

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Bench Knee Tucks

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Flat Knee Raise

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Bent Knee Lying Twist

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Double Knee Drive FAQ

What muscles does Double Knee Drive work?

Double Knee Drive mainly works the abs in the waist (Iliopsoas and Quadriceps Femoris). The glutes and obliques work as secondary muscles.

What equipment do you need for Double Knee Drive?

None. Double Knee Drive is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Double Knee Drive should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Double Knee Drive good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Double Knee Drive burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Double Knee Drive?

Other exercises for the abs include Resistance Band Lying Bent Knee Raise, Plate Wood Chopper, Ball Slams and Ab Wheel Right Out.

For developers

Use Double Knee Drive in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_F2CVCZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_F2CVCZ",
  "name": "Double Knee Drive",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_F2CVCZ/mp4-720.mp4?…",
    "poster": "https://…/ex_F2CVCZ/poster.jpg?…"
  }
}