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Banded Knee Drive

A functional exercise that uses resistance bands to perform knee drive movements to improve hip mobility, core strength, and dynamic balance.

Exercise Overview

Category

Functional Training

Exercise_Type

Sport Specific

Difficulty_Level

Intermediate

Technique

Attach a resistance band to a stable surface and around your ankle. Drive your knee up toward your chest while maintaining tension on the band, then return to starting position.

Starting Position

Begin standing with resistance band attached to ankle, ready to perform knee drive movements.

Finishing Position

Return to standing position after completing the banded knee drive sequence.

Form Cues

Drive knee up, maintain band tension, control movement, alternate legs

Common Mistakes

Not maintaining tension, poor form, moving too fast, incomplete movement

Progression Tips

Increase band resistance, add variations, or perform more complex movements.

Regression Tips

Reduce band resistance, perform without band, or use lighter resistance.

Safety Notes

Maintain proper form to avoid hip and knee strain. Stop if you experience pain in the hip, knee, or lower back. Keep your core engaged throughout the movement.