Reverse Lunge Knee Drive

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Keep your chest lifted and shoulders retracted.
3. Position your arms in a 'runner's stance' with the opposite arm forward to the leg you intend to move.

How to do it

1. Inhale as you step one foot back into a reverse lunge, lowering until both knees form 90-degree angles.
2. Exhale and push explosively through your front heel to drive the back knee up toward your chest.
3. Maintain a controlled tempo: 2 seconds down, 1 second explosive drive, and a brief pause at the top.
4. Complete all repetitions on one side before switching to the other to maintain constant tension.

Form checklist

• Keep the front knee tracked over the second toe, avoiding internal collapse.
• Maintain an upright torso throughout the movement to maximize core engagement.
• Ensure the standing leg's foot remains flat on the floor during the drive.
• Drive the moving knee high enough to feel the lower abdominals and hip flexors engage.

Pro tips

• Focus on 'triple extension'—fully extending the hip, knee, and ankle of the standing leg at the peak of the knee drive.
• Squeeze the glute of the standing leg at the top of the movement to improve balance and pelvic stability.
• Use your arms aggressively to mimic a sprinting motion, which helps generate momentum and stabilizes the spine.

Make it harder

• Add a vertical hop at the top of the knee drive to transform the move into a plyometric power exercise.
• Hold a medicine ball or light dumbbell at chest height to increase the demand on the core and quads.

Frequently asked

What muscles does the reverse lunge knee drive work?

The reverse lunge knee drive primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the reverse lunge knee drive?

The reverse lunge knee drive requires no equipment — just your body weight.

Is the reverse lunge knee drive good for beginners?

The reverse lunge knee drive is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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