Legs
Sprinter Lunge to Knee Drive
A quick reverse lunge with a forward lean that drives up into a high knee, arms moving like a sprinter. It builds leg power and balance on one leg.
- Works
- Glutes, quads, hamstrings, hip flexors, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your elbows bent at about 90 degrees, like a runner.
- 2Step one foot back into a lunge, lean your chest a little forward and swing your arms like a sprinter.
- 3Drive up through your front foot and bring your back knee up to hip height, switching your arms as it comes through.
- 4Step that foot straight back into the next lunge. Finish your reps, then switch sides.
Cues
- Drive up fast, step back soft.
- Knee to hip height and stand tall at the top.
- Arms drive with your legs, like a sprint.
Common mistakes
- Losing your balance at the top. Slow down and look at one spot in front of you. Add speed once your balance is solid.
- Front knee caving in. Keep it in line with your middle toes as you lunge and as you drive up.
- Leaning back on the knee drive. Stand tall over your standing foot as the knee comes up.
Easier
Take out the speed: lunge, stand, then lift the knee, holding a wall for balance if you need to.
Harder
Add a hop off your standing foot as the knee drives up, and land softly.
Try it: 3 rounds of 30 seconds on and 15 seconds off per side.
Is a lunge with a knee drive cardio or strength?
It can be either. Done quickly, with a hop at the top, it gets your heart rate up like cardio. Done slowly with a pause at the top, it's more of a strength and balance move.
