Reverse Lunge with Knee Drive — how to, muscles worked, alternatives

How to do the Reverse Lunge with Knee Drive

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

Full technique — 8 steps

Stand tall with feet hip-width apart and arms at your sides.
Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
Lower until your hips approach front knee level and your back knee moves close to the floor.
Keep your torso upright over the front leg with the front foot planted flat.
Drive through the whole front foot to stand and swing the back leg forward.
Raise that knee to hip height in front of you while you balance on the front leg.
Step the raised leg straight back into the next lunge.
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

Substitutes by equipment

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

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 40% of bodyweight
Easier Archer Reverse Lunge 45% of bodyweight
This exercise Reverse Lunge with Knee Drive 50% of bodyweight
Harder Bodyweight Bulgarian Split Squat 55% of bodyweight
Harder Bulgarian Split Squat Intermediate

Too hard for now? Start with the Archer Reverse Lunge.

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.