Also known as: knee drive jump, single-leg lunge jump, plyo lunge jump, lunge jump, knee-drive lunge

What is Lunge Knee Drive with Single Leg Jump?

Lunge Knee Drive with Single Leg Jump is a hard plyometric single-leg exercise that adds an explosive knee drive to a loaded lunge. It targets the quadriceps, glutes, hamstrings and calves, improving power, balance and single-leg stability for advanced trainees.

How to Do Lunge Knee Drive with Single Leg Jump

  1. Set lunge stance: Start in a tall lunge with both hips and knees at roughly 90 degrees, shoulders stacked and core braced to protect your lower back.
  2. Load the front leg: Hinge slightly at the hips and shift weight into the front foot, creating tension in the glute and hamstring before you explode.
  3. Explode upward: Drive forcefully through the front foot’s big toe, swing arms up and drive the opposite knee toward the chest while extending the working leg.
  4. Land softly: Land gently on the ball of the foot with a soft knee, absorb impact through the ankle and hip, and avoid locking the knee on contact.
  5. Control the descent: Hinge at the hips to lower the back leg with control, reset into the bottom lunge, pause briefly, then repeat for reps before switching sides.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Start in a lunge position, tall posture, hips and knees forming 90 degrees angles.

Begin by loading up the front leg, hinge slightly forward at the hips. This will shift more weight to the front foot, driving it down into the floor, creating tension in the glute and hamstrings.

Forcefully push through the front foot, and explode upwards off the big toe. Use your arms to create more force , fully extend your working leg, as you drive the opposite knee up to the sky.

Land softly on the ball of the foot, squeeze the glute to help you stabilise, pausing in a tall standing positiong. Hinge at the hips, and return with control to the bottom of the lunge position. Reset and repeat fo repetitions, then switch sides.

Minimise use of the back leg, it's important to create tension in the front leg before driving up.

Control the landing, knee soft (don't lock it out) Slowly return 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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of this exercise?

This move builds single-leg explosive power, improves balance and hip drive, and strengthens quads, glutes, hamstrings and calves. It also trains landing mechanics and athletic coordination for sprinting and jumping sports.

What common mistakes should I avoid?

Avoid relying on the back leg, landing rigidly, letting the knee cave inward, or rounding the lower back. Maintain front-leg tension, soft landings, neutral spine and controlled tempo to reduce injury risk.

How can I progress or regress this exercise?

Regress with static lunges, low knee drives, or step-up variations. Progress by adding height, weighted vest, single-leg box jumps or increasing tempo and reps. Use plyometric progressions only after mastering control and landing form.