Reverse Lunge High Knee

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Keep your chest up and shoulders back, looking straight ahead to maintain a neutral spine.
3. Position your arms at your sides or in a 'ready' position with elbows bent at 90 degrees.

How to do it

1. Inhale as you step one foot back into a reverse lunge, lowering your hips until both knees are bent at approximately 90 degrees.
2. Exhale as you drive through the heel of your front foot to stand up, simultaneously swinging your back leg forward and up toward your chest.
3. Drive the knee high until the thigh is at least parallel to the floor, balancing momentarily on the standing leg.
4. Lower the leg back to the starting position with control and immediately transition into the next rep or alternate sides.

Form checklist

• Keep your torso upright; avoid leaning too far forward during the lunge phase.
• Ensure your front knee stays aligned with your toes and does not cave inward.
• Maintain a tight core to stabilize your hips and prevent wobbling during the high knee drive.
• Land softly on the ball of your foot when stepping back to protect your joints.

Pro tips

• Use your arms in a rhythmic running motion (opposite arm to opposite knee) to improve balance and generate upward momentum.
• Focus on a powerful, explosive drive from the bottom of the lunge to maximize glute and calf activation.
• Squeeze the glute of the standing leg at the top of the movement for maximum stability.

Make it harder

• Add a small hop at the top of the knee drive to turn the exercise into a plyometric power movement.
• Hold a pair of dumbbells at your sides or a kettlebell in a goblet position to increase the resistance.

Frequently asked

What muscles does the reverse lunge high knee work?

The reverse lunge high knee primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the reverse lunge high knee?

The reverse lunge high knee requires no equipment — just your body weight.

Is the reverse lunge high knee good for beginners?

The reverse lunge high knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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