Seated on Knee High Dive Advanced
The seated on knee high dive advanced is a kneeling cardio and strength exercise that drives the knee upward explosively from a kneeling base. The movement targets the hip flexors and quads while challenging balance and coordination, with the advanced version performed at a higher speed.
How to do it
- Kneel upright on both knees with your core engaged and torso tall.
- Drive one knee upward in a high knee motion while rising onto the opposite knee.
- Return to the starting kneeling position and immediately repeat on the other side.
- Increase the speed and height of the knee drive for the advanced variation.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your core engaged and torso tall throughout the movement.
- Drive your knee upward explosively to challenge your balance.
- Rise smoothly onto the opposite knee without losing control.
- Maintain a steady pace while increasing speed for the advanced variation.
Breathing: Exhale as you drive your knee upward, and inhale as you return to the starting kneeling position.
Common mistakes
- Slumping the torso forward which reduces core engagement and shifts focus away from the quads.
- Rushing the movement and losing balance, which can strain the knees.
- Not driving the knee high enough, limiting the full activation of the hip flexors.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, abs.
Suggested sets & reps
Get fitter
3 sets of 10 to 12 reps per side, rest 60 seconds
Lose weight
3 to 4 sets of 12 to 15 reps per side, rest 45 to 60 seconds
Build muscle
3 sets of 8 to 10 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or lower back pain, ease off and choose a gentler movement option.
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
What if I feel pressure in my kneecaps during this exercise?
Try performing the movement on a yoga mat or folded towel to cushion your knees, and ease off if discomfort persists.
How often can I include this exercise in my routine?
2 to 3 times per week is plenty for recovery and adaptation, especially since it is high-impact.
Is this movement safe for absolute beginners?
It is classified as advanced, so beginners should start with regressions like the standard seated on knee high dive before trying this version.