What is Lunge Knee Drive with Single Leg Jump?

The Lunge Knee Drive with Single Leg Jump is a hard, plyometric single-leg exercise that combines a loaded lunge with an explosive knee drive and jump. It primarily targets the quadriceps, hamstrings, glutes and calves, demanding strength, balance and controlled landing mechanics.

How to Do Lunge Knee Drive with Single Leg Jump

  1. Set lunge stance: Step into a tall lunge with both knees near 90 degrees, front foot weight on the big toe, torso neutral and core braced.
  2. Load the front leg: Hinge slightly at the hips and press through the front foot to create tension in the glute and hamstring before the jump.
  3. Explode upward: Drive forcefully through the front foot and swing your arms to propel upward, keeping the spine neutral and chest tall.
  4. Drive the knee: At peak height, drive the opposite knee toward the chest while fully extending the working leg and maintaining balance.
  5. Land softly: Land softly on the ball of the foot, absorb impact with bent knee and hips, keep the knee tracking over the toes.
  6. Return with control: Hinge from the hips to lower the back leg and return to the bottom of the lunge with control; reset before repeating.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Start in a lunge position, tall posture, hips and knees forming 90 degrees angles.

Begin by loading up the front leg, hinge slightly forward at the hips. This will shift more weight to the front foot, driving it down into the floor, creating tension in the glute and hamstrings.

Forcefully push through the front foot, and explode upwards off the big toe. Use your arms to create more force , fully extend your working leg, as you drive the opposite knee up to the sky.

Land softly on the ball of the foot, squeeze the glute to help you stabilise, pausing in a tall standing positiong. Hinge at the hips, and return with control to the bottom of the lunge position. Reset and repeat fo repetitions, then switch sides.

Minimise use of the back leg, it's important to create tension in the front leg before driving up.

Control the landing, knee soft (don't lock it out) Slowly return to the start, by hinging from the hips and lowering the back leg.

Pause at the bottom and repeat for repetitions. Switch sides.

Maintain a neutral back throughout

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Lunge Knee Drive with Single Leg Jump?

This exercise builds single-leg power, explosive hip extension and calf strength while improving balance, coordination and posterior chain activation. It also enhances functional athleticism and raises heart rate for conditioning.

What common mistakes should I avoid?

Avoid relying on the back leg, leaning backward, locking the landing knee, and poor knee tracking. Also don’t rush the descent—control and soft landings prevent injury and protect joints.

How can I progress or regress this exercise?

Regress with stationary lunges, assisted step-ups or reduced jump height. Progress by increasing jump height, adding a weighted vest, performing single-leg box jumps, or increasing reps and tempo for power work.