Explosive High Knee Step with Dumbbell Press
Explosive high-knee drive combined with a dumbbell press for basketball-specific power and coordination.
Full BodyIntermediatePlyometricCompound
At a glance
| Muscles worked | Primary: quads, glutes, shoulders. Secondary: hip flexors, core, calves |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Plyometric · Compound |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~34 kcal |
How to do it
- Hold dumbbells at the shoulders.
- Explosively drive one knee up while pressing the dumbbells overhead.
- Land softly and immediately prepare for the next rep.
- Alternate legs or complete one side first.
- Keep the core braced throughout.
Equipment
- Dumbbells
Coaching tips
Benefits
Explosive high-knee drive combined with a dumbbell press for basketball-specific power and coordination.
Common mistakes
Avoid leaning back or pressing with poor lockout.
Make it harder
Increase dumbbell weight or speed under control.
Make it easier
Remove the press or slow the movement.
Breathing
Exhale on the drive and press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Single Leg Quad and Hamstring Stretch
Beginner · 3 sets × 20-40 seconds each sideChinup v Pause with Smith Machine
Intermediate · 3 sets × 10-12 repsHotel Room Burpee Variation
Advanced · 4 sets × 12-15 repsBent Over Assisted Oblique Stretch
Beginner · 3 sets × 20-40 seconds each sideTraveler's Footwork Figure-Eight
Beginner · 4 sets × 30sPartial Muscle Up with Smith Machine P2
Advanced · 4 sets × 5-8 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.