Push-Up Position Knee Driver: Knee to Opposite Elbow

• CATEGORY

  Core Control

  Rotational Strength

  Trunk Stability

• EQUIPMENT NEEDED

  Bodyweight

  Mat (optional)

• LEVEL

  Intermediate

OVERVIEW

This cross-body core movement builds rotational strength and dynamic stability. From a strong push-up position, the knee is driven across the midline toward the opposite elbow, activating the obliques, hip flexors, and stabilizers throughout the trunk. It’s a powerful movement for athletes, clients in rehab, or anyone working on core control with minimal equipment.

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MUSCLES WORKED

PRIMARY:

• Obliques

• Hip flexors

• Transverse abdominis

SECONDARY:

• Gluteus medius

• Erector spinae

• Deltoids

• Triceps

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STEP-BY-STEP INSTRUCTIONS

1. Start in a high plank position with your shoulders over your wrists, legs extended, and core tight.

2. Lift your right leg to hip height and drive your right knee diagonally toward your left elbow.

3. Maintain a strong, stable plank position with minimal rotation through your upper body.

4. Control the movement as your knee crosses the midline of your body, focusing on using your core, not momentum.

5. Return your right foot to the starting plank position.

6. Complete all reps on one side before repeating on the other side.

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BENEFITS

• Builds rotational and cross-body core strength

• Enhances control and coordination through the trunk

• Reinforces anti-rotation and anti-extension mechanics

• Great for movement prep, core training, and bodyweight circuits

• Improves hip control and lower abdominal activation

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COACHING CUES

• Keep your spine neutral and shoulders square

• Drive your knee across your body, don’t swing it

• Control the tempo to maximize core engagement

• Exhale during the knee drive, inhale on the reset

• Avoid letting your hips rise or rotate