The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Single-Leg Squat to Knee Drive, an exercise that increases speed and improves running technique.

Who’s Doing It

• Demaryius Thomas, Denver Broncos WR

Muscular Benefits

• Improves balance and body control
• Improves the connection between upper- and lower-body movements
• Increases single-leg strength

Sports Performance Benefits

The Single-Leg Squat to Knee Drive will help you get faster by increasing your knee and arm drive power and improving the connecting between these two movements. Simultaneously performing these movements will improve your efficiency and maximize the force you can put into the ground when accelerating and sprinting. Also, the single-leg aspect of the exercise helps balance strength on both sides of the body and improves balance, so you get the same performance from each of your legs.

Single-Leg Squat to Knee Drive How To

• Assume ready position on right leg
• Bend hip and knee to lower into quarter-squat position
• Explode up and drive left knee to chest
• Simultaneously extend right arm up and across body
• Repeat for specified reps
• Perform set on opposite leg

Sets/Reps: 1×3-6 each side

Coaching Points

• Focus on driving knee and arm at the same time
• Keep back straight and core tight