Step-Over Knee Drive

Beginner Level of Difficulty

The step over knee drive is a beginner lower body exercise. This exercise targets the entire lower body and is suitable for any fitness level.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

step-over knee drive - step 1

Step 1

Start with on foot up on the bench and the other to the side.

step-over knee drive - step 2

Step 2

Step up and over the bench behind your anchor leg.

step-over knee drive - step 3

Step 3

Step back over to the side you started on and drive your knee up before stepping back down and repeating.