Reverse Lunge W Kick

Drop back into a lunge position letting the knee drop towards the ground. Then plant your weight on the the front leg driving up through the front heel and hamstring as you come up. Then lift the back leg up quickly keeping it straight or with a slight bend as high your flexibility allows. You can do all on one side and match the reps/time on the other side, or alternate every time.

This is a great warmup/mobility drill or a stand alone exercise. You can add dumbbells to increase difficulty.