Reverse Forward High-Knee Lunge
Build leg strength and balance! This dynamic exercise combines reverse/forward lunges with a high knee drive for a full-body workout.
The Reverse Forward High-Knee 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.
Reverse Forward High-Knee Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Reverse Forward High-Knee Lunge Variations and Alternatives
How to do the Reverse Forward High-Knee Lunge
Start by standing upright with your feet hip-width apart.
Step back with one foot into a reverse lunge. Lower your hips so that your front thigh is nearly parallel to the floor, with your front knee positioned directly over your ankle. Your back knee should come close to touching the ground.
Push through the heel of your front foot to extend your legs and step back to the starting position while simultaneously driving the knee of your rear leg up in front of you into a high knee position. Balance on your standing leg for a moment.
From the high knee position, move the same leg forward into a forward lunge, placing the foot down ahead of you and lowering your hips toward the ground. Again, aim for your front thigh to be parallel to the floor and your front knee to be above your ankle. Your back knee should once more be close to the ground.
Push through the heel of your front foot to return to the starting position, bringing your feet back to hip-width apart.
Repeat the sequence for a specific number of repetitions before switching legs.
Remember to maintain good posture throughout the exercise, keeping your chest up and shoulders back. Engage your core to stabilize your body, especially as you transition between the lunges and the high knee.
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Reverse Forward High-Knee Lunge FAQs
What muscles does the Reverse Forward High-Knee Lunge work?
The Reverse Forward High-Knee 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 Reverse Forward High-Knee Lunge?
None. The Reverse Forward High-Knee Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Forward 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 Forward High-Knee Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Reverse Forward High-Knee Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Balance Rear Lunge, Barbell Forward-Backward Lunge and Forward Lunge Pulse.
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