Seated on Knee High Dive
The seated on knee high dive is a kneeling bodyweight exercise targeting the hip flexors and quads through an alternating knee drive. The kneeling base eliminates lower body momentum and isolates the hip drive, making it an effective drill for hip flexor activation.
How to do it
- Kneel upright on both knees with your torso tall and core engaged.
- Drive one knee forward and upward in a controlled high knee motion.
- Return the knee to the ground and repeat on the opposite side.
- Alternate continuously at a steady pace.
- Continue for the desired number of repetitions.
Form cues
- Keep your torso tall and upright throughout the movement.
- Engage your core to prevent your lower back from arching.
- Drive your knee upward with control rather than rushing.
- Land softly back onto the floor on both knees.
Breathing: Inhale as you lower your knee to the floor, and exhale as you drive your knee upward.
Common mistakes
- Slouching forward, which reduces the work done by your core and hip flexors.
- Using momentum to swing the leg up instead of muscle control.
- Rushing the tempo, which makes it harder to balance on your knees.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45 s
Build muscle
3 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel discomfort in your knee joints, ease off or place extra padding underneath.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your hip flexors working at the front of your hip and your quads, along with your core working to keep you balanced.
What if my knees hurt on the floor?
Try performing the movement on a yoga mat or a folded towel to provide extra cushioning for your knees.
How often can I do this movement?
You can include this drill 2 to 3 times per week as part of your home workout routine.