Reverse High-Knee Lunge
Strengthen your legs & core! This dynamic lunge variation adds a balance challenge for a total body workout.
The Reverse High-Knee Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Reverse High-Knee Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Hamstrings
Reverse High-Knee Lunge Variations and Alternatives
How to do the Reverse High-Knee Lunge
Stand tall with your feet hip-width apart and engage your core muscles.
Step backward into a reverse lunge: Take a step backward with one foot, landing on the ball of that foot and lowering into a reverse lunge. Your front knee should be bent at about a 90-degree angle, and your back knee should be hovering just above the ground.
Drive and lift: Drive through the heel of your front foot to return to a standing position while simultaneously bringing the knee of your rear leg up toward your chest, creating a high knee position.
Lower the leg: Lower the lifted leg back to the starting position in a controlled motion to complete one rep.
Repeat the movement for the desired number of repetitions before switching to the other leg.
Be sure to keep the chest up and shoulders back throughout the exercise, and focus on smooth, controlled movements to maintain balance. This exercise targets the muscles of the lower body and core while promoting balance and stability.
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Reverse High-Knee Lunge FAQs
What muscles does the Reverse High-Knee Lunge work?
The Reverse High-Knee Lunge mainly works the glutes & hips and quads, with help from the core and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Reverse High-Knee Lunge?
None. The Reverse High-Knee Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reverse High-Knee 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 Reverse High-Knee Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Reverse High-Knee Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Balance Rear Lunge, Reverse Lunge and Bodyweight Rear Front Raise Lunge.
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