Flying knee lunge (Lunge to explosive knee drive, Lunge hop)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis
• Iliacus
• Psoas major
• Gastrocnemius
• Soleus

Technique

1. Take a long step back and squat on your front leg.
2. Bring your back leg in explosively, driving that knee upward to generate momentum and jump off the ground.
3. While landing, directly bring your leg back again and repeat, then work the other side as well.

Similar Exercises

• One-leg hinge hop
• Jumping lunge
• Jumping bulgarian split squat
• Jumping pistol squat
• Scissor jump

Equipment

• Ground (standing)