Walking High Knees Lunge
Combine walking lunges and high knees to build lower body strength, core stability, and cardiovascular endurance. Improve balance and coordination.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Walking High Knees Lunge
Description
A combination of walking lunges and high knees to target the lower body and core. It involves taking a step forward, performing a lunge, then bringing the back knee up in a high knee action before stepping forward into the next lunge.
Save Walking High Knees Lunge to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Walking High Knees Lunge
- 01Setup
Stand tall with feet hip-width apart, shoulders back, and core engaged. Maintain a neutral spine and keep your gaze forward.
- 02Setup
Take a controlled step forward with your right leg, landing heel-first, then immediately lower into a lunge, ensuring your right knee tracks over your ankle and your left knee hovers just above the ground.
- 03
From the lunge, explosively drive through your right heel to stand up, simultaneously bringing your left knee up towards your chest in a high-knee position, using your core to stabilize.
- 04
Without pausing, step your left leg forward directly into the next lunge, reversing the process by bringing your right knee up into the high-knee position.
- 05
Continue alternating legs, maintaining a fluid movement and controlled form throughout the exercise, focusing on stability and rhythm.
Tips
- Focus on a soft landing into each lunge to protect your joints and maintain control, absorbing the impact through your working leg.
- Use your arms to help with balance and momentum; swing them naturally in opposition to your legs as you lunge and bring your knee up.
- Keep your gaze forward and chest up to maintain a neutral spine and good posture throughout the movement, preventing rounding of the back.
- Control your breathing: inhale as you lower into the lunge, and exhale forcefully as you drive up into the high knee.
Common mistakes
- Leaning too far forward or arching the back during the lunge puts undue stress on the spine; keep your torso upright and core tight by imagining a string pulling your head towards the ceiling.
- Not fully extending the hip at the top of the high knee reduces glute activation; ensure you drive the knee high enough to feel a stretch in the opposite hip flexor and a contraction in the standing glute.
- Allowing the front knee to collapse inward during the lunge can strain the knee joint; actively push your front knee slightly outward to align it with your second toe.
In the Ellim app, Walking High Knees Lunge unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train walking high knees lunge?
Get Ellim — FreeQuestions
Is Walking High Knees Lunge good for beginners?
Walking High Knees Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Walking High Knees Lunge?
You need Body weight to perform Walking High Knees Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Walking High Knees Lunge?
Focus on a soft landing into each lunge to protect your joints and maintain control, absorbing the impact through your working leg. Use your arms to help with balance and momentum; swing them naturally in opposition to your legs as you lunge and bring your knee up. Keep your gaze forward and chest up to maintain a neutral spine and good posture throughout the movement, preventing rounding of the back. Control your breathing: inhale as you lower into the lunge, and exhale forcefully as you drive up into the high knee.
What are common mistakes when doing Walking High Knees Lunge?
Leaning too far forward or arching the back during the lunge puts undue stress on the spine; keep your torso upright and core tight by imagining a string pulling your head towards the ceiling. Not fully extending the hip at the top of the high knee reduces glute activation; ensure you drive the knee high enough to feel a stretch in the opposite hip flexor and a contraction in the standing glute. Allowing the front knee to collapse inward during the lunge can strain the knee joint; actively push your front knee slightly outward to align it with your second toe.
Related exercises
High Knee Sprints
Cardio · Body weight
High Knee Skips
Cardio · Body weight
Walk (equipment)
Cardio · Body weight
High Knee Squat
Cardio · Body weight
Wheel Run
Cardio · Body weight
Swing 360
Cardio · Body weight
Routines with Walking High Knees Lunge
Track every rep of Walking High Knees Lunge.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store