What is Lunge Knee Drive?
The Lunge Knee Drive is a medium-level bodyweight leg exercise that drives the front knee up from a split lunge, targeting quadriceps, glutes, hamstrings and calves. It develops single-leg power, hip extension and balance while requiring core stability and controlled descent for safety.
How to Do Lunge Knee Drive
- Assume lunge position: Start in a split lunge with the front shin vertical and the back knee lightly resting. Keep the torso tall and core braced before you begin.
- Load the front leg: Press the front foot firmly into the floor, actively engaging glutes and hamstrings to load the working leg and prepare for the drive.
- Explosive knee drive: Push through the front heel, extend the hip and drive the knee upward until the thigh reaches roughly parallel. Exhale and keep shoulders steady.
- Controlled lowering: Hinge at the hips and lower the rear knee slowly back to the start, maintaining a neutral spine and aligned knee tracking over the toes.
- Reset and repeat: Pause briefly at the bottom to reset alignment and breathing. Repeat prescribed reps with control, then switch sides; reduce speed if form falters.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Start in a lunge position. One leg in front, shin vertical, the other leg behind, knee resting on the floor. The front leg will be the working leg.Begin by pressing your foot into the floor, this will load up your working leg, engaging your glutes and hamstrings.
Forcefully push through the floor, squeeze the glutes, and drive the knee up, so your thigh reaches parallel.
Return slowly to the start, by hinging from the hips and lowering the back leg. Pause at the bottom and repeat for repetitions. Switch sides.
Maintain a neutral back throughout
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Static Lunge
- Reverse Lunge
- Lunge Knee Drive (current)
- Airborne Lunge Assisted
- Airborne Lunge
Frequently Asked Questions
What are the benefits of the Lunge Knee Drive?
The Lunge Knee Drive builds single-leg strength, hip extension power and glute-hamstring activation while improving balance and coordination. It also boosts explosive drive useful for sprinting and jumping and requires no equipment, making it ideal for functional lower-body training.
What common mistakes should I avoid when doing Lunge Knee Drives?
Avoid leaning forward, using excessive torso momentum, letting the knee collapse inward, and rushing the movement. Ensure the front shin stays vertical, engage glutes before driving, and maintain a neutral spine to protect knees and lower back.
How can I progress or regress the Lunge Knee Drive?
Regress by reducing range of motion, slowing tempo, or holding onto support. Progress by adding a jump drive, holding dumbbells, increasing reps, or switching to Bulgarian split squat knee drives for more load and balance demand.