As a trainer [1], I spend a lot of time experimenting with different movements that will give my clients the most bang for their buck [2]. One of the movements I have begun to implement in almost every training program [3] I design is the reverse lunge [4] but with an additional element — a knee drive. I love this move because it challenges your balance, forces you to stabilize your core (in order to stand up and lift your knee), and really isolates your quadriceps and glutes. This move is great for anyone looking to improve their balance, strengthen their legs, and tone their butt [5].
Lunge With Knee Drive
- Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
- As you lunge back with your left foot, drive your left arm forward to maintain your balance.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
- If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
- This completes one rep.
- Do three sets of 12 reps on each leg.