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Exercise 3655 · REF J9zIWig

Walking High Knees Lunge exercise animation

Walking High Knees Lunge

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

Combining a walking lunge with a high knee drive between steps adds a dynamic, coordination-heavy element to a standard lunge, working the hip flexors and quads through a fuller range than either movement alone. It's more of a conditioning and mobility drill than a max-strength exercise. Keep the torso upright through both the lunge and the knee drive rather than leaning forward to generate momentum.

How to Do the Walking High Knees Lunge

  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.

Muscles Worked

The Walking High Knees Lunge primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Glutes, Calves.

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More Cardiovascular System Exercises

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Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Walking High Knees Lunge work?
The Walking High Knees Lunge primarily targets the cardiovascular system, with the quadriceps and hamstrings, glutes, calves assisting.
What equipment do I need for the Walking High Knees Lunge?
The Walking High Knees Lunge is done with no equipment — just body weight.
What's a good alternative to the Walking High Knees Lunge?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.