Reverse Lunge High Knee Forward Lunge

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Keep your chest upright and your gaze forward to maintain balance.
3. Ensure you have several feet of clear space both in front of and behind you.

How to do it

1. Step back with one leg into a reverse lunge, lowering both knees to 90-degree angles while inhaling.
2. Drive through the front heel to stand up, explosively swinging the back knee forward and up toward your chest while exhaling.
3. Without touching the floor, step that same leg forward into a forward lunge, lowering your hips until both knees are at 90 degrees.
4. Push off the front foot to return to the center or transition directly back into the next reverse lunge.

Form checklist

• Keep your torso upright throughout the entire movement to avoid lower back strain.
• Ensure your front knee stays aligned with your second toe and does not cave inward.
• Maintain a tight core to stabilize your hips during the high-knee transition.
• Land softly on the ball of your foot during the forward lunge to protect your joints.

Pro tips

• Use a 'running arm' motion (opposite arm to opposite leg) to help synchronize your rhythm and improve balance.
• Pause for a split second at the peak of the high knee to maximize recruitment of the deep abdominals and hip flexors.
• Focus on a single point on the wall in front of you to help maintain equilibrium during the transition.

Make it harder

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

Frequently asked

What muscles does the reverse lunge high knee forward lunge work?

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

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

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

Is the reverse lunge high knee forward lunge good for beginners?

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

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