Reverse lunge with knee drive – how to do it right
Step back into a lunge, rise and drive your knee up.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Big step back, both knees ~90° at the bottom.
- Front knee stays over your foot.
- Coming up, drive your back knee forward to hip height.
- Balance briefly on one leg, arms opposite – easier: tap the foot down.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. Then switch sides – BLOX tells you when.
If something niggles
Knee niggling? Then do Reverse lunges instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Prisoner squatFingertips at your temples, chest up, hips back and downJump squatSquat halfway, jump up, land softly and quietlySquat to chairTap the seat with your bottom, then push back upGoblet squatDumbbell at your chest, hips back and downEisenhorn squatBar in front of your shoulders, hips back and downBanded side stepsBand above your knees, half squat, step sideways