Walking High Knees Lunge

Muscles involved

GlutesQuadricepsCalves

The walking high knees lunge is a dynamic pattern that relies entirely on your bodyweight to build functional lower-body strength. Incorporating this movement into your workouts brings huge benefits, but knowing where to place it is key. It makes an outstanding warm-up entry, priming your hips while activating your glutes and quads before you move on to heavy squats or deadlifts. Alternatively, using it as a finisher at the very end of your leg day will push your stamina and demand peak focus from your calves to maintain balance under fatigue. Whichever spot you choose, taking these steps with control builds exceptional lower-body athleticism and joint control.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Gluteus maximusQuadricepsHamstringsGastrocnemiusSoleus