Legs
Reverse Lunge to Knee Drive
A reverse lunge that finishes with your back knee driving up to hip height. It builds your glutes and quads and trains your balance on one leg.
- Works
- Glutes, quads, hamstrings, hip flexors, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet hip width apart and your hands at your chest or on your hips.
- 2Step one foot back and lower until both knees are bent at about 90 degrees, back knee just above the floor.
- 3Push through your front heel to stand, and drive your back knee up in front of you to hip height.
- 4Hold for a beat, then step that foot straight back into the next lunge. Finish your reps, then switch sides.
Cues
- Keep most of your weight in your front foot.
- Stand tall at the top, like you're stepping up onto a box.
- Step back softly so your back knee never bangs the floor.
Common mistakes
- Front knee caving in. Keep it in line with your middle toes as you lower and as you stand.
- Leaning forward at the top. Stand all the way up with your chest tall before the knee comes through.
- Losing your balance on the knee drive. Slow down, look at one spot in front of you, and pause at the top before you step back.
Easier
Leave out the knee drive and just step your back foot in beside your front foot, or hold a wall or chair for balance.
Harder
Pause for 2 seconds at the top with your knee up, or hold a dumbbell at your chest.
Try it: 3 sets of 10 to 15 reps per side, or 30 seconds on and 30 off per side.
Are reverse lunges better than forward lunges?
Neither is better, they just feel different. Stepping back keeps your weight over your front foot, so many people find reverse lunges easier on their knees and easier to balance. Both work your glutes and quads.
