Push-Up Position Knee Driver: Knee to Elbow

• CATEGORY

  Core Control

  Oblique Activation

  Trunk Stability

• EQUIPMENT NEEDED

  Bodyweight

  Mat (optional)

• LEVEL

  Intermediate

OVERVIEW

This plank-based movement targets the obliques and hip flexors by combining stability with controlled mobility. Driving the knee to the same-side elbow emphasizes lateral trunk engagement and hip compression without compromising the integrity of the push-up position. Ideal for warm-ups, core circuits, and stability work.

---

MUSCLES WORKED

PRIMARY:

• Obliques

• Hip flexors

• Transverse abdominis

SECONDARY:

• Deltoids

• Triceps

• Gluteus medius

• Erector spinae

---

STEP-BY-STEP INSTRUCTIONS

1. Begin in a strong high plank position with hands under shoulders, core braced, and legs extended.

2. Lift your right leg and drive your right knee toward your right elbow.

3. Maintain a level pelvis and straight line from head to heel as you move.

4. Pause briefly at the end of the knee drive to engage your obliques.

5. Return your foot to the starting position with control.

6. Repeat on the opposite side or alternate as programmed.

---

BENEFITS

• Strengthens lateral core muscles and hip flexors

• Enhances scapular and pelvic stability in a closed-chain position

• Reinforces proper plank mechanics under dynamic conditions

• Helps build rotational awareness and trunk control

• Accessible bodyweight movement for core-focused sessions

---

COACHING CUES

• Drive the knee wide. Keep it in line with the elbow

• Control the movement, don’t rush

• Press away from the floor to stay active through the shoulders

• Keep your hips low and spine neutral

• Exhale as the knee comes up. Inhale as you reset