The walking high knees lunge is a dynamic exercise that combines high knee raises with forward lunges, targeting the cardiovascular system while also engaging the quadriceps, hamstrings, glutes, and calves. It is performed using only body weight and is effective for improving cardiovascular endurance, coordination, and lower body strength.
Also Works
QuadricepsHamstringsGlutesCalves
How to Perform
1
Stand with your feet hip-width apart.
2
Lift your right knee up towards your chest as high as you can while balancing on your left leg.
3
Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90 degree angle.
4
Push off with your right foot and bring your left knee up towards your chest.
5
Step forward with your left foot and lower your body into a lunge position.
6
Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
7
Repeat for the desired number of repetitions.
Pro Tips
•Drive each knee up explosively before stepping into the lunge to keep your heart rate elevated.
•Maintain an upright torso throughout both the high knee and lunge phases.
•Keep a steady rhythm and avoid pausing between the high knee and the lunge step.
Common Mistakes
•Rushing the high knee and not driving it high enough, reducing the hip flexor and cardio benefit.
•Losing balance on the transition from high knee to lunge because of too-fast tempo.
•Letting the front knee cave inward during the lunge portion.