Cardio exercise · body weight
Walking High Knees Lunge
The walking high knees lunge is a bodyweight exercise that targets your heart and lungs, with the quadriceps, hamstrings and glutes assisting.
- Target muscle
- Cardiovascular system
- Also works
- Quadriceps, hamstrings, glutes, calves
- Equipment
- Body weight
- Body part
- Cardio
How to 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.
- 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.
Sets and reps
Work in intervals — for example 30–45 seconds on and 15–30 seconds off for 6–10 rounds — or keep a steady pace for 10–20 minutes.
Muscles worked
The main muscle is your heart and lungs. The quadriceps, hamstrings, glutes and calves work as secondary muscles. See all cardio exercises or every bodyweight exercise.
