Legs · Bodyweight
Reverse Lunge Knee Drive
How to do the reverse lunge knee drive, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall, then step one leg back into a reverse lunge, lowering your back knee toward the floor. Drive through your front heel to stand, and as you come up, fire the rear knee forward and up to hip height. Pause for balance, then step back into the next rep.
- 1Your front glute and quad driving you up out of the lunge
- 2Your hip flexor snapping the rear knee up at the top
- 3Your core bracing to keep you balanced on one leg
Common mistakes
- Leaning forward or letting your front knee cave inward
- Slamming the back knee down instead of controlling the descent
- Rushing the knee drive and losing your balance
Muscles worked
The reverse lunge knee drive mainly works the quads and glutes, with the hamstrings, hip flexors, lower abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Hip FlexorsSupport
- Lower AbsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the reverse lunge knee drive for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.