Low Impact Lunge to Knee Drive
Build lower-body strength and balance with this joint-friendly move. This low-impact exercise combines a steady reverse lunge with an explosive knee drive to fire up your glutes, legs, and core.
The Low Impact Lunge to Knee Drive is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Low Impact Lunge to Knee Drive Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Low Impact Lunge to Knee Drive
Setup
Start standing tall with feet hip-width apart on a mat.
Movement
Reverse Lunge: Step one foot back and lower your hips until both knees are bent at approximately a 90-degree angle. Ensure your front knee is aligned over your ankle and your back knee is hovering just above the ground.
Knee Drive: Push through the heel of your front foot to stand back up. Immediately drive the back knee upward toward your chest in a fluid motion, balancing on your front leg while engaging your core.
Control: Keep your posture upright, chest open, and core tight throughout the entire movement.
Repetition: Complete all reps on one side before switching to the other, or alternate after every rep.
Low Impact Lunge to Knee Drive FAQs
What muscles does the Low Impact Lunge to Knee Drive work?
The Low Impact Lunge to Knee Drive mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Low Impact Lunge to Knee Drive?
None. The Low Impact Lunge to Knee Drive is a bodyweight exercise, so you can do it anywhere.
Is the Low Impact Lunge to Knee Drive a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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