Walking High-Knees Lunge
Strengthen legs & core with this dynamic exercise! Combines lunges & high knees for a cardio & strength workout.
The Walking High-Knees 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.
Walking High-Knees Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Walking High-Knees Lunge Variations and Alternatives
How to do the Walking High-Knees Lunge
Start in a standing position with feet shoulder-width apart.
Step forward with one foot and lower your body into a lunge position. Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
As you push up to return to the standing position, lift the knee of your back leg towards your chest, performing a high knee.
Step forward into a lunge with the opposite leg, then perform a high knee with the other leg as you come up.
Continue this walking lunging motion, alternating legs and performing a high knee lift with each step.
Make sure to keep your chest up and core engaged throughout the movement, and focus on maintaining balance. It’s important to perform the exercise in a controlled manner to prevent injury and maximize the engagement of the targeted muscle groups.
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Walking High-Knees Lunge FAQs
What muscles does the Walking High-Knees Lunge work?
The Walking High-Knees 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 Walking High-Knees Lunge?
None. The Walking High-Knees Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Walking High-Knees 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 Walking High-Knees Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Walking High-Knees Lunge variations and alternatives?
Similar exercises include the Knee Curtsey Up Lunge, Wide Forward Walk, High-Knee Squat and High-Knee Run.
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