High-Knee Lunge with Arm Overhead Raised
The High-Knee Lunge with Arm Overhead Raised mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
High-Knee Lunge with Arm Overhead Raised Muscles Worked
Primary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
How to do the High-Knee Lunge with Arm Overhead Raised
Setup
Begin on a space-efficient surface like a yoga mat, starting in a kneeling position or from a standing forward fold.
Step one foot forward so the knee is bent at a 90-degree angle, with the foot flat on the floor.
Lower the opposite knee to the ground, ensuring the shin and top of the foot are resting comfortably on the mat.
Execution
Engage your core to maintain an upright, stable torso rather than leaning forward over the front leg.
Inhale while lifting both arms directly overhead, keeping hands shoulder-width apart or palms pressed together.
Keep your shoulders relaxed and down away from your earlobes.
Gently shift your hips forward and down to intensify the stretch in the hip flexor of the kneeling leg.
Ensure the front knee stays aligned directly over the ankle, not extending past the toes.
Hold the position while focusing on deep, rhythmic breathing.
High-Knee Lunge with Arm Overhead Raised FAQs
What muscles does the High-Knee Lunge with Arm Overhead Raised work?
The High-Knee Lunge with Arm Overhead Raised mainly works the core and quads, with help from the glutes & hips. The main muscles are the iliopsoas and quadriceps femoris.
What equipment do you need for the High-Knee Lunge with Arm Overhead Raised?
None. The High-Knee Lunge with Arm Overhead Raised is a bodyweight exercise, so you can do it anywhere.
What workout day should the High-Knee Lunge with Arm Overhead Raised go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.