Exercise of the Week: Single-Leg Squat to Knee Drive | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Single-Leg Squat to Knee Drive

December 12, 2012


The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Single-Leg Squat to Knee Drive, an exercise that increases speed and improves running technique.

Who’s Doing It

  • Demaryius Thomas, Denver Broncos WR

Muscular Benefits

  • Improves balance and body control
  • Improves the connection between upper- and lower-body movements
  • Increases single-leg strength

Sports Performance Benefits

The Single-Leg Squat to Knee Drive will help you get faster by increasing your knee and arm drive power and improving the connecting between these two movements. Simultaneously performing these movements will improve your efficiency and maximize the force you can put into the ground when accelerating and sprinting. Also, the single-leg aspect of the exercise helps balance strength on both sides of the body and improves balance, so you get the same performance from each of your legs.

Single-Leg Squat to Knee Drive How To

  • Assume ready position on right leg
  • Bend hip and knee to lower into quarter-squat position
  • Explode up and drive left knee to chest
  • Simultaneously extend right arm up and across body
  • Repeat for specified reps
  • Perform set on opposite leg

Sets/Reps: 1x3-6 each side

Coaching Points

  • Focus on driving knee and arm at the same time
  • Keep back straight and core tight
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Jadeveon Clowney on Making Big Hits
Views: 3,169,131
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,426,095
Derrick Rose Explains How He Stays Positive
Views: 4,455,028

Featured Videos

James Harden Core Circuit Views: 112,558
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Nordic Hamstring Curl: Whether if you're looking to rehab an injured hamstring, develop the glute hamstring separation for a bodybuilding contest, or...

How to Improve Shoulder Strength and Flexibility

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7-Exercise Core-Blasting Workout

Develop Core Strength for Throwing

How to Design a Greco-Roman Wrestling Training Program

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Todd Durkin

Mike Boyle's 5 Tips for More Effective Workouts

How Strength Training Changed Rory McIlroy's Game

Use Eccentric Lifts to Increase Size and Strength

Build Max Power With These Pulling Exercises

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

5 Ways to Get a Higher Vertical Jump

Grab a Broom for This Fast-Paced, Full-Body Workout

How Functional Training Has Overly Complicated Strength Training

Never Bench Press With Your Feet in This Position

7 Strategies for Faster Workout Recovery

Posterior Chain Fixes to Improve Your Game

4 Deadlift Variations to Increase Your Pull

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Putting Together an Off-Season Workout for Point Guards

3 Post-Activation Potentiation Combos for Explosive Strength

Master the Lateral Lunge to Improve Your Hockey Stride

Dominate Your Bench Test With This Strategy

Prevent ACL Injuries With This Exercise

6 Gym Machines That Are Actually Worth Your Time

5 Exercises to Develop Soccer Power

How NOT to Perform a Pull-Up (With Fixes)

10 Ways to Get Stronger With a Sandbag

Improve Soccer Agility with Lateral Strength Exercises

7 Ways to Work Out Competitively Without CrossFit

7 Farmer's Walk Variations for Improved Core Strength

Perfect Your Squat Technique With the Unloaded Squat

Reach New Training Heights With Resistance Band Exercises

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Simple Golf Core Exercises to Increase Your Driving Distance

12-Week Resistance Band and Chain Workout

3 Tricks for a Stronger Front Squat

7 Best Lower-Body Strengthening Exercises

How Often Should You Vary Your Exercise?

Increase Your Explosiveness with the Power Curl

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

3 Simple Strategies for a Better Workout

The Best Single-Leg Exercises for Youth Athletes