Underhand Double Knee Raises

Instructions

1
Stand with feet shoulder-width apart, arms at sides or extended for balance, core engaged, chest upright, and neutral spine alignment
2
Prepare by taking a small step forward with one leg, shifting weight to the front foot while maintaining an upright posture and stable core
3
Lower the body by bending both knees, descending until the rear knee approaches the ground and the front knee reaches approximately 90 degrees of flexion
4
Drive through the front heel to extend the front leg, propelling the body upward explosively to return to standing position and drive the rear leg forward in a running motion
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Calves, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Quadriceps growth, the Underhand Double Knee Raises stands out as a highly efficient Cardio, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Plyometrics stability and proprioception during heavy loads.
  • Acts as a highly scalable Cardio, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Control the eccentric (lowering) phase of the Underhand Double Knee Raises for 3-4 seconds to drastically increase time under tension.

Exercise Variations

  • Dumbbell Underhand Double Knee Raises
  • Cable Underhand Double Knee Raises
  • Banded Underhand Double Knee Raises

Beginner Tips

If you are new to the Underhand Double Knee Raises , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions