Walking High Knees Lunge
Walking High Knees Lunge is a graduate-level take on the pattern, using pure bodyweight leverage to deliver heart-rate control at real speed.
How to do Walking High Knees Lunge
- Stand with your feet hip-width apart.
- Lift your right knee up towards your chest as high as you can while balancing on your left leg.
- Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
- Push off with your right foot and bring your left knee up towards your chest.
- Step forward with your left foot and lower your body into a lunge position.
- Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
- Repeat for the desired number of repetitions.
Walking High Knees Lunge Sets and Reps by Goal
Strength
10 rounds of 30 seconds all-out with 60 seconds of easy movement. Track rounds completed at full quality, not total time on the clock.
Hypertrophy
5 rounds of 3 minutes hard with 90 seconds easy. Add one round before you add intensity to the rounds you have.
Endurance
40-60 minutes steady, or 3 blocks of 12 minutes at threshold. Hold the same effort from the first round to the last.
Common Walking High Knees Lunge Mistakes
Rushing the reps until the shape of the movement disappears
Slow down to the fastest pace where each rep still looks identical.
Skipping the easy portion between hard efforts
Treat recovery as prescribed work so the next effort keeps its quality.
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Walking High Knees Lunge — Frequently Asked Questions
How do you do the Walking High Knees Lunge?
Stand with your feet hip-width apart. Lift your right knee up towards your chest as high as you can while balancing on your left leg. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Walking High Knees Lunge work?
The Walking High Knees Lunge primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.
How many sets and reps of the Walking High Knees Lunge should I do?
For muscle growth: 5 rounds of 3 minutes hard with 90 seconds easy. Add one round before you add intensity to the rounds you have. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Walking High Knees Lunge good for beginners?
Not usually. The Walking High Knees Lunge is an advanced movement that assumes existing strength and joint control. Build up through easier cardio progressions first, then add this once the basics feel comfortable.
What can I do instead of the Walking High Knees Lunge?
Try the Stationary Bike Walk, Walk Elliptical Cross Trainer or the Jump Rope. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
