# Reverse Lunge with Knee Drive

A bodyweight reverse lunge that finishes by driving the back knee up to hip height as you stand on the front leg. It trains the quads and glutes and adds a single-leg balance demand at the top of each rep.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/lunge-to-knee-drive-left-bodyweight/video/male.mp4
- HTML: https://seto.fit/exercises/reverse-lunge-with-knee-drive/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip flexors: 6/10
- Hamstrings: 4/10
- Hip abductors: 4/10
- Calves: 3/10

## How to do the Reverse Lunge with Knee Drive

1. Step one leg back and lower into a lunge.
2. Lower until your hips approach front knee level.
3. Drive through the front foot and bring your back knee up to hip height.
4. Step straight back into the next rep; switch legs after the set.

### Full technique — 8 steps

1. Stand tall with feet hip-width apart and arms at your sides.
2. Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
3. Lower until your hips approach front knee level and your back knee moves close to the floor.
4. Keep your torso upright over the front leg with the front foot planted flat.
5. Drive through the whole front foot to stand and swing the back leg forward.
6. Raise that knee to hip height in front of you while you balance on the front leg.
7. Step the raised leg straight back into the next lunge.
8. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Pushing off the back foot
- Front heel lifting off floor
- Front knee collapsing inward
- Stopping the knee below hip height
- Leaning back as the knee rises

## Form cues

- Stay heavy on front leg
- Front foot stays flat
- Knee up to hip height
- Stand tall each rep
- Step straight back

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift explosively, pause 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Step-Up with Knee Drive](https://seto.fit/exercises/barbell-step-up-with-knee-drive/), [Barbell Step-Up](https://seto.fit/exercises/barbell-step-up/)
- **Dumbbells**: [Dumbbell Step-Up with Knee Drive](https://seto.fit/exercises/dumbbell-step-up-with-knee-drive/), [Single Arm Dumbbell Overhead Split Squat](https://seto.fit/exercises/single-arm-dumbbell-overhead-split-squat/)
- **Resistance bands**: [Resistance Band Bulgarian Split Squat](https://seto.fit/exercises/resistance-band-bulgarian-split-squat/), [Resistance Band Curtsy Lunge](https://seto.fit/exercises/resistance-band-curtsy-lunge/)
- **Kettlebell**: [Kettlebell Bulgarian Split Squat](https://seto.fit/exercises/kettlebell-bulgarian-split-squat/), [Kettlebell Step-Up](https://seto.fit/exercises/kettlebell-step-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Reverse Lunge with Knee Drive — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Reverse Lunge with Knee Drive work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hip flexors 6/10, Hamstrings 4/10, Calves 3/10, Hip abductors 4/10.

### When should I do the Reverse Lunge with Knee Drive in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Reverse Lunge with Knee Drive?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Reverse Lunge with Knee Drive?

Barbell: Barbell Step-Up with Knee Drive, Barbell Step-Up. Dumbbells: Dumbbell Step-Up with Knee Drive, Single Arm Dumbbell Overhead Split Squat. Resistance bands: Resistance Band Bulgarian Split Squat, Resistance Band Curtsy Lunge. Kettlebell: Kettlebell Bulgarian Split Squat, Kettlebell Step-Up.

### What is an easier version of the Reverse Lunge with Knee Drive?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Reverse Lunge with Knee Drive?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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