How to do the Walking High Knees Lunge
Walking High Knees Lunge is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Walking High Knees Lunge demonstration · © GymiaFit
Walking High Knees Lunge at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Glutes, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Walking High Knees Lunge step by step
- 1Stand with your feet hip-width apart.
- 2Lift your right knee up towards your chest as high as you can while balancing on your left leg.
- 3Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
- 4Push off with your right foot and bring your left knee up towards your chest.
- 5Step forward with your left foot and lower your body into a lunge position.
- 6Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
- 7Repeat for the desired number of repetitions.
Walking High Knees Lunge — questions
What muscles does the Walking High Knees Lunge work?
The Walking High Knees Lunge primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Glutes, Calves as secondary movers.
What equipment do I need for the Walking High Knees Lunge?
None — the Walking High Knees Lunge uses your bodyweight only, so it works at home with nothing but floor space.
Is the Walking High Knees Lunge suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Walking High Knees Lunge?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Walking High Knees Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.