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Lunge Bodyweight Beginner Unilateral Video

How to do the Plyometric Reverse Lunge Jump with Knee Drive to Chest

Primary: Glutes.

High-intensity lunge variation with an explosive jump.

Demo video: Plyometric Reverse Lunge Jump with Knee Drive to Chest · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Step back into a lunge.

  2. 2

    Jump up explosively while driving the back knee toward your chest.

  3. 3

    Land softly on the front foot.

Coaching cues

  • Use your arms.
  • Stay balanced.
  • Maximize jump height.

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–16

rest 45–60 s

Impact: high Knee stress: high Spine load: low Home-friendly

Plyometric Reverse Lunge Jump with Knee Drive to Chest alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Forward LungeBodyweight · beginner Lateral LungeBodyweight · beginner Reverse LungeBodyweight · beginner Split SquatBodyweight · beginner Step-UpBodyweight · beginner Walking LungeBodyweight · beginner

Frequently asked questions

What muscles does the Plyometric Reverse Lunge Jump with Knee Drive to Chest work?

Primary: Glutes.

How many sets and reps of Plyometric Reverse Lunge Jump with Knee Drive to Chest should I do?

For muscle: 3–4 sets of 12–16 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Plyometric Reverse Lunge Jump with Knee Drive to Chest?

Same movement pattern, different equipment: Forward Lunge, Lateral Lunge, Reverse Lunge, Split Squat, Step-Up, Walking Lunge.

Is the Plyometric Reverse Lunge Jump with Knee Drive to Chest good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.