How to do a TRX Reverse Lunge to Knee Drive
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Reverse Lunge to Knee Drive
Workouts with TRX Reverse Lunge to Knee Drive
Target muscles worked
Instructions for Proper Form
Combining the reverse lunge with a knee drive, this TRX exercise focuses on lower body strength, balance, and explosive power. The TRX Reverse Lunge to Knee Drive targets the glutes, hamstrings, and quadriceps, with the knee drive adding an element of cardiovascular intensity and stability challenge.
- Stand upright with your feet together while holding the TRX handles with bent elbows at shoulder height. Step backward with your right foot before bending your hips and knees to descend into a lunge until your right knee touches the floor. Step your right foot up to your left foot to return to an upright position before driving your right knee up towards your chest. Repeat with the opposite side.
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Alternative Exercises to TRX Reverse Lunge to Knee Drive
1. Air Squats
92.1 mSCORESWAPPED 9 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
2. Dumbbell Lunge
97.6 mSCORESWAPPED 9 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
3. Leg Extension
99.4 mSCORESWAPPED 8 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
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4. TRX Split Squat
71 mSCORESWAPPED 5 TIMESIncorporates the TRX suspension trainer to perform split squats, adding a balance and stability challenge. This variation targets the lower body muscles while engaging the core, improving functional strength and balance.
5. TRX Lunge
62.8 mSCORESWAPPED 4 TIMESThe TRX Lunge is a dynamic variation of the traditional lunge, focusing on strengthening the lower body, particularly the glutes and quadriceps, while also enhancing balance and stability. Using TRX straps provides a supportive element that allows for modifications in intensity and depth, making it a versatile exercise for all fitness levels.
6. Dumbbell Sumo Squat
81 mSCORESWAPPED 4 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
7. Reverse Lunge
43.4 mSCORESWAPPED 4 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
- Intermediate
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8. Walking Lunge
73.5 mSCORESWAPPED 4 TIMESWalking Lunges are a compound exercise that primarily targets your quadriceps, glutes, and hamstrings. This variation involves stepping forward into a lunge and then continuing to walk forward, adding a dynamic element to the movement. This exercise is excellent for improving balance, coordination, and functional strength, making it a great addition to lower body workouts.
- Beginner
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9. Machine Leg Press
95.1 mSCORESWAPPED 3 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
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10. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 3 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.