Library / Quadriceps
Reverse Lunge Knee Drive
Bodyweight · Lunge · Compound
QuadricepsGlutes HamstringsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Bodyweight
- Movement pattern
- Lunge (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Take a controlled step backward and descend until both knees form approximately 90-degree angles.
- Keep your front knee tracking over your second toe and maintain an upright, braced posture.
- Drive through your front heel to step back forward to the starting position.
- Alternate sides with smooth, continuous rhythm without banging your back knee into the floor.
Joint & safety considerations
No specific joint contraindications are flagged for Reverse Lunge Knee Drive. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Dumbbell Box Step-Up | Dumbbell swap | Dumbbell |
| Dumbbell Bulgarian Split Squat | Dumbbell swap | Dumbbell |
| Dumbbell Lunge | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.