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Upper Legs · Body Weight
Lunge to Knee Drive Left Bodyweight
Lunge to Knee Drive Left Bodyweight is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Rectus Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · Iliopsoas
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Lunge to Knee Drive Left Bodyweight
- Stand upright with your feet hip-width apart and your arms at your sides.
- Step your left foot back into a lunge position, lowering your hips until your right thigh is parallel to the floor and your left knee nearly touches the floor.
- Push through your right heel to stand back up, simultaneously driving your left knee up towards your chest.
- Return your left leg to the starting position and repeat for the desired number of repetitions. Switch sides and repeat the movement with your right leg stepping back.
Form tips
- Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
- Perform the knee drive with control, avoiding any jerky movements to prevent injury.
- Focus on steady breathing, exhaling as you drive your knee up and inhaling as you lower into the lunge.
Lunge to Knee Drive Left Bodyweight alternatives
More quads exercises
Lunge to Knee Drive Left Bodyweight FAQ
What muscles does Lunge to Knee Drive Left Bodyweight work?
Lunge to Knee Drive Left Bodyweight mainly works the quads in the upper legs (Rectus Femoris, gluteus maximus, gluteus mideus and Iliopsoas). The hamstrings work as secondary muscles.
What equipment do you need for Lunge to Knee Drive Left Bodyweight?
None. Lunge to Knee Drive Left Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lunge to Knee Drive Left Bodyweight should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lunge to Knee Drive Left Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Lunge to Knee Drive Left Bodyweight burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lunge to Knee Drive Left Bodyweight?
Other exercises for the quads include Reverse Lunge Left Resistance Band, Chair Back Lunge Left Resistance Band, Dumbbell Lunge to Overhead Press and Landmine Lunge to Overhead Press.
For developers
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