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Quadriceps · Intermediate

Body Weight Reverse Lunge with Knee Drive

Single-leg lower-body drill building leg strength, balance, and control.

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Body Weight Reverse Lunge with Knee Drive demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet under your hips and your trunk braced.
  2. 02Step one leg backward and lower into a controlled reverse lunge.
  3. 03Drive through the front foot to rise as you bring the rear knee forward and upward.
  4. 04Balance briefly on the working leg without leaning backward or twisting your pelvis.
  5. 05Return the moving leg to the reverse lunge and complete the set before changing sides.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteBody Weight Walking LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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