Exercise guide · Beginner · Cardio

Walking High Knees Lunge: How to Do It & Muscles Worked

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.

Primary muscles
Not recorded
Equipment
Body Weight
Level · type
Beginner · Cardio
Demonstration of the walking high knees lunge
Front view: muscles worked by the walking high knees lunge. Secondary: quads, hamstrings, calves and glutes.
Back view: muscles worked by the walking high knees lunge. Secondary: quads, hamstrings, calves and glutes.
Primary Secondary

How to do the walking high knees lunge

  1. Step 1: Stand with your feet hip-width apart.
  2. Step 2: Lift your right knee up towards your chest as high as you can while balancing on your left leg.
  3. Step 3: Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
  4. Step 4: Push off with your right foot and bring your left knee up towards your chest.
  5. Step 5: Step forward with your left foot and lower your body into a lunge position.
  6. Step 6: Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
  7. Step 7: Repeat for the desired number of repetitions.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.