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Reverse Lunge Knee Drive

Step by step instructions, muscle activation and variants for the Reverse Lunge Knee Drive.

MediumGlutesQuadriceps

About this exercise

The Reverse Lunge Knee Drive combines a backward lunge with an explosive knee lift, training balance, leg strength, and hip flexor power in a single fluid movement. It is a unilateral exercise that challenges each leg independently, improving stability and coordination while building the quadriceps, glutes, and core.

How to Perform

  • Stand tall with feet hip-width apart and hands on hips or at your sides
  • Step one foot back and lower into a reverse lunge until your back knee nearly touches the floor
  • Keep your front shin vertical and torso upright
  • Drive through the front heel to stand up explosively
  • As you rise, drive the back knee up in front of you as high as hip level
  • Pause briefly at the top, balancing on the standing leg
  • Lower the raised foot back behind you into the next lunge
  • Complete all reps on one side before switching, or alternate sides each rep

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

About the Reverse Lunge Knee Drive

The Reverse Lunge Knee Drive is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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