About this exercise
A dynamic combination movement that links a reverse lunge, an explosive high-knee drive, and a forward lunge in a continuous sequence. It develops lower-body strength, balance, and coordination while also elevating heart rate.
Reverse Lunge High Knee Forward Lunge
Step by step instructions, muscle activation and variants for the Reverse Lunge High Knee Forward Lunge.
MediumGlutesQuadriceps
How to Perform
- Stand tall with feet hip-width apart and hands on your hips or at your sides
- Step one foot back into a reverse lunge, lowering your back knee toward the floor
- Drive through your front heel to stand up, simultaneously driving the back knee up to hip height
- Without placing the foot down, transition directly into a forward lunge with the same leg
- Lower your front knee toward the floor in the forward lunge
- Push back up to standing and repeat the full sequence on the same leg
- Complete all reps on one side before switching legs
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCore
Common Mistakes
Common mistakes content is coming soon.
About the Reverse Lunge High Knee Forward Lunge
The Reverse Lunge High Knee Forward Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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