This is like doing pin presses for bench press (where you press off the rails from a dead stop), or like deadlifts (basically) where you're fully resetting on every rep.
You're going to get NO help out of the bottom.
You're going to start with a reverse lunge, stepping back with your right leg.
Then, at the bottom of the exercise, instead of standing back up, you're going to kneel fully on the floor and bring your left leg back and kneel with it, too, so you're kneeling on both knees.
Then you're going to bring your RIGHT leg out in front and start the split squat / reverse lunge from a TOTAL dead stop. Zero elastic energy stored.
Come up to the standing position.
Now come back down into a reverse lunge on the right leg (the same one you just stood up with). This pattern may take a bit of practice to get.
Again, kneel down on one knee, then bring that right leg back and kneel on both knees.
Bring your left leg to the front then stand up.
This one is going to hit your glutes, quads and hamstrings very strongly because of the bottom-stop nature of the exercise. There's no help out of the bottom other than what your muscles are giving you.
If you have knee issues, skip this one but in general, because you're not kneeling directly on your knee joints (you're actually kneeling on the top end of the tibia), it should be fine.
You can certainly kneel on a pad or towel, if you need to.
Another great exercise for total leg training is the One Arm Kettlebell Swing to Reverse Lunge
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