High Knees Lunge
Description
The high knees lunge alternates a forward lunge with a high-knee drive coming up from the lunge. The combination keeps the heart rate elevated while building lower body strength. It is a strong choice for circuits and conditioning workouts.
Muscle Group
Equipment Required
High Knees Lunge Instructions
- Stand tall with feet hip-width apart and arms at your sides.
- Step forward with your right leg into a forward lunge.
- Lower until your back knee almost touches the floor.
- Push off your front foot to drive back to standing.
- As you stand, drive your right knee up high toward your chest.
- Lower the right leg back down to the starting position.
- Step forward with your left leg into a lunge for the next rep.
- Continue alternating sides at a steady pace.
High Knees Lunge Form & Visual
High Knees Lunge Benefits
- Combines strength and cardio
- Trains lower body in dynamic patterns
- Strong core engagement
- Improves balance and coordination
- Time-efficient combo movement
- No equipment required
High Knees Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hip flexors
- Core
High Knees Lunge Variations & Alternatives
- Forward Lunge
- High Knees
- Walking Lunge
- Reverse Lunge
