Reverse Knee Drive Lunge
Strengthen legs & core with this dynamic lunge. Combines balance, power, & cardio for a full-body burn.
The Reverse Knee Drive Lunge 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.
Reverse Knee Drive Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Reverse Knee Drive Lunge Variations and Alternatives
How to do the Reverse Knee Drive Lunge
Start by standing straight with your feet hip-width apart.
Take a step backward with one foot into a reverse lunge. The front knee should be bent at about a 90-degree angle, and the back knee should lower towards the ground without touching it. Make sure to keep your upper body straight and shoulders back.
Drive through the heel of your front foot to push upwards, while simultaneously bringing the opposite knee up towards your chest, creating a powerful knee drive.
As you perform the knee drive, bring your arms down as if running, which will help with balance and momentum.
Land softly and smoothly on the ball of your foot as you return to the starting upright position.
Repeat the exercise on the same leg for the desired number of repetitions before switching to the other leg.
Maintain control throughout the exercise, and keep the core engaged to assist with balance.
(Note: While the exercise is primarily a bodyweight movement, it can have a cardiovascular and plyometric component depending on the intensity and speed of execution.)
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Reverse Knee Drive Lunge FAQs
What muscles does the Reverse Knee Drive Lunge work?
The Reverse Knee Drive Lunge 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 Reverse Knee Drive Lunge?
None. The Reverse Knee Drive Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Knee Drive Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Reverse Knee Drive Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Reverse Knee Drive Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Alternating Knee Front Step Drive, Reverse Lunge and Bodyweight Reverse Lunge with Overhead Reach.
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