Lunge to Knee Drive Jump is a powerful plyometric combo that blends unilateral strength with explosive speed—perfect for athletes, HIIT lovers, and anyone chasing max calorie burn at home.
How to Do Lunge to Knee Drive Jump?
- Start in a reverse lunge: Step one leg back, front knee at 90°, back knee hovering near the floor.
- Chest tall, core engaged. Shoulders stay stacked over hips.
- Drive upward: Explosively push through the front heel as you swing the rear knee toward your chest.
- Jump: Leave the ground, reaching for height while maintaining balance.
- Land softly on the same front leg, knees slightly bent to absorb impact.
- Flow back into the lunge and repeat all reps before switching sides.
What Muscles Does It Work?
- Quadriceps – power the ascent.
- Hamstrings – control descent & hip extension.
- Glutes – drive hip power and stabilize pelvis.
- Calves & Core – assist in jump height and landing control.
Insert this move into your leg day or HIIT session to build lower-body explosiveness, improve coordination, and scorch calories.
