Side Lunge to Knee Drive

Side Lunge to Knee Drive is a dynamic exercise that combines strength and balance, while training several muscle groups. This exercise mainly activates the quadriceps , hamstrings , glutes , and adductors (inner thighs), while challenging the core muscles for stabilization. Side Lunge to Knee Drive is a great exercise to improve mobility, balance and explosive strength in the legs.

Correct technique and execution

Follow these steps to correctly perform the Side Lunge to Knee Drive :

  1. Starting position: Stand with your feet hip-width apart. Keep your chest up and your core engaged.
  2. Side Lunge: Take a big step out to the side with your right leg, bend your knee, and lower yourself into a deep side lunge while keeping your other leg straight.
  3. Knee Drive: Press from the heel of the right leg and explode up to the starting position, bringing the right knee up in front of the body in a knee drive. The balance is kept on the left leg.
  4. Repeat on the same side for the number of repetitions before switching to the opposite leg.

Common errors

  • The knee goes too far forward: Avoid letting the knee pass the toes in the lung. Keep the knee in line with the ankle to reduce stress on the joints.
  • Lack of depth in the lunge: Make sure you lower your hip well down towards the ground to get the full effect of the exercise.
  • Poor Balance During Knee Drive: To improve balance, focus on tightening the core and controlling the movement as the knee is brought up.

Modifications and variations

For beginners: Perform the exercise without bringing the knee all the way up to the chest, and use a chair or wall for extra support. For a more advanced version: Add weights like dumbbells, or do a jumping version where you explode into a small jump as you drive your knee up.

Reps and sets

Aim for 3 sets of 10-12 repetitions per side. Increase the number of repetitions or add weights as you get stronger.

Breathing technique

Breathe in when you go down into a side lunge, and exhale forcefully when you explode up into a knee drive.

Videos for technique

Here are two videos showing the correct execution of the Side Lunge to Knee Drive:

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