High Lunge
UpdatedStrengthen legs & core with High Lunge! Improves balance & flexibility. Follow our guide for proper form and muscle engagement.
The High Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
High Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
High Lunge Variations and Alternatives
How to do the High Lunge
Start by standing straight with your feet hip-width apart.
Take a large step forward with your right foot, keeping your left foot in place.
Bend your right knee, lowering your body until your right thigh is parallel to the floor and your right shin is vertical. Your knee should be aligned directly over your ankle.
Keep your left leg straight and strong, with your heel lifted off the floor and the ball of your foot rooted down.
Straighten your torso and make sure that your hips are squared forward.
Extend your arms by your sides or overhead for an added challenge, focusing on keeping your balance and core engaged.
Hold the pose for 15-30 seconds, then slowly rise back to a standing position.
Repeat the exercise with your left leg forward.
Remember to breathe steadily throughout the pose, focus on maintaining a straight spine, and avoid leaning too far forward or backward. The illustration shows the muscle engagement during the exercise, primarily highlighting the activation of the leg muscles and core.
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High Lunge FAQs
What muscles does the High Lunge work?
The High Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the High Lunge?
None. The High Lunge is a bodyweight exercise, so you can do it anywhere.
Is the High Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the High Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some High Lunge variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Forward Lunge Pulse, Deep Dorsi Flexion Lunge and Diagonal Lunge.
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