Reverse Knee Drive Lunge

1. Start by standing straight with your feet hip-width apart.

2. Take a step backward with one foot into a reverse lunge. The front knee should be bent at about a 90-degree angle, and the back knee should lower towards the ground without touching it. Make sure to keep your upper body straight and shoulders back.

3. Drive through the heel of your front foot to push upwards, while simultaneously bringing the opposite knee up towards your chest, creating a powerful knee drive.

4. As you perform the knee drive, bring your arms down as if running, which will help with balance and momentum.

5. Land softly and smoothly on the ball of your foot as you return to the starting upright position.

6. Repeat the exercise on the same leg for the desired number of repetitions before switching to the other leg.

7. Maintain control throughout the exercise, and keep the core engaged to assist with balance.

(Note: While the exercise is primarily a bodyweight movement, it can have a cardiovascular and plyometric component depending on the intensity and speed of execution.)

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