Wall Knee Drives
The one move meant to raise your heart rate — a wall-supported climber that stays kind to your wrists and knees.
- Level
- Intermediate
- Format
- Reps
- Tempo
- 1s drive · 1s back
- Targets
- Legs, Core & belly
Set up
Hands on the wall, arms straight, body leaning in with the feet stepped well back.
How to do it well
- 1
Drive one knee toward your chest, then place it straight back down.
- 2
Find a pace you can hold for the whole interval rather than sprinting the first ten seconds.
- 3
Breathe steadily. This is the one movement meant to leave you slightly out of breath.
The cue you’ll hear most
“Drive the knee to your chest, then straight back down.”
The single most common fault on this move — your voice coach calls it out a quarter of the way into every interval.
Make it easier
March on the spot at the wall instead of driving, keeping both feet low.
Make it harder
Step the feet further back and raise the pace.
