Lateral Lunge to High Knee

Lateral Lunge to High Knee is a dynamic exercise that combines lateral lunge with a high knee lift. This combination primarily strengthens the quadriceps, hamstrings, glutes and hip flexors while improving balance and coordination. The exercise is ideal for athletes and fitness enthusiasts who want to increase their functional strength and mobility.

Correct Execution of Lateral Lunge to High Knee

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms relaxed at your sides.
  2. Take a big step to the right with your right foot and lower your hips into a lateral lunge by bending your right knee while keeping your left leg straight.
  3. Make sure the right knee does not go over the toes and keep the torso upright.
  4. Push through the right heel to return to a standing position and immediately lift the right knee up toward the chest in a controlled motion.
  5. Lower the right leg back to the starting position and repeat for the desired number of repetitions before switching sides.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • The knee collapses inward: Make sure the knee of the bent leg stays in line with the toes to avoid unnecessary stress on the joints.
  • Upper body leans forward: Keep your chest up and your back straight to maintain proper form and reduce the risk of injury.
  • Insufficient depth of lunges: Lower the hips sufficiently to maximize muscle activation and improve flexibility.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without the knee lift to focus on mastering the lateral lunge movement before adding the high knee lift.
  • Advanced: Hold dumbbells in your hands or use a weight vest to increase the resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions on each side, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you step into the lunges and exhale as you push up and lift the knee. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Lateral Lunge to High Knee:

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