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Walking lunges with high knee lift

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Walking lunges with high knee lift

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your gluteals, quadriceps & hamstrings and hip flexors mostly although other muscles are working to.
  2. It is a good exercise for knee rehabilitation and for runners.
  3. Take a long stride forward with your right leg and raise your left heel so that your left foot is on its toes.
  4. Keeping your shoulders back and head level, slowly lower your body by bending your knees and hip, continuing your descent until your left knee is almost in contact with floor.
  5. Make sure that your right knee does not go past the front of your toes and that your body doesn’t lean forwards or backwards throughout.
  6. Reverse the direction by extending the right hip and knee. As you return to the upright position lift your left knee up towards your chest.
  7. Next push yourself forwards and take a long stride forwards with your left leg and repeat the lunge the other way around.
  8. Continue to move forwards with alternative lunges
  9. Choose a resistance that is high for strengthening and is low for endurance.
  10. Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  12. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

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