Reverse Lunge to Knee Up
Reverse lunge with explosive knee drive at the top — combined single-leg strength with explosive hip flexion.
Level: Foundation
Primary: Cardio Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Functional Fitness (Obstacle & Hybrid) Plyometric
Equipment: Body Weight
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quads and glutes drive the lunge. The hip flexors drive the knee up. The trunk braces against the unilateral load.
How to perform
Setup
Stand tall with feet together.
Execution
Step one foot back into a reverse lunge. Drive back up explosively and continue raising the rear knee up toward the chest. Lower the foot back. Repeat.
Common mistakes
- Soft drive out of the lunge.
- Not lifting the knee high.
- Going too fast and losing balance.
- Asymmetric volume.
- Pushing off the back foot.
Progressions and regressions
Regress to standard reverse lunges. To progress, work for time, add load.
Programming notes
Combined single-leg lift. 3 sets of 8-12 per side, twice a week.
