Skip Nav
Best Way to Lose Weight and Keep It Off
Diet Tips
Forget Crash Diets: These Are the Habits That Will Help You Shed Those Pounds For Good
Avocado Toast Weight Loss Tip
Diet Tips
If You're Obsessed With Avocado Toast, You Need to Know This Weight-Loss Hack
Diet Tips
A Dietitian Reveals 3 Essential Healthy Eating Tips to Reduce Belly Fat
Difference Between Aerobic and Anaerobic Exercise
HIIT
What's the Difference Between Anaerobic and Aerobic Exercise? A Sports Doctor Explains
What to Do When Intermittent Fasting Stops Working
intermittent fasting
If You're Suddenly Not Losing Weight With Intermittent Fasting, You Should Read This

How to Do a Deadlift With a Knee Drive

This Is the Strength Exercise You Should Do For Stronger Abs and Legs and Better Balance

My style of training is all about strength, power, and speed. There are so many things you can do with strength, but one of my favourite things to work on in my personal workouts and with clients is unilateral movements. Why? Because you can isolate specific muscles and help reduce and eliminate muscular imbalances.

There are so many unilateral movements you can do such as pistol squats and a single-arm chest press (another great core move), and one of my favourites is the deadlift with a knee drive.

Deadlifts are one of the best exercises you can do for overall strength. With the addition of the knee drive, you're forced to work on your balance and core strength. Put it all together, and you've got yourself an intense compound exercise — multijoint movements that work groups of large muscle.

ADVERTISEMENT

How to Do a Deadlift With a Knee Drive

  • If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
  • Hold a dumbbell in each hand, and stand tall.
  • Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
  • Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.
  • Complete three sets of 10 reps on each leg.
Image Source: POPSUGAR Photography / Tamara Pridgett
Product Credit: Adidas Women shirt, Lululemon leggings, Adidas shoes
Latest Health & Fitness
All the Latest From Ryan Reynolds