Walking High Knees Lunge

Setup

1. 01Find 10 to 20 meters of clear, flat floor space.
2. 02Stand tall with feet hip width apart and arms relaxed at the sides.
3. 03Brace the trunk lightly and fix your eyes forward.
4. 04Rehearse one slow rep to confirm balance before moving continuously.

Execution

1. 01Drive one knee up toward the chest, pausing briefly at the top with a tall standing leg.
2. 02Step that leg forward into a long lunge stride.
3. 03Lower under control until the rear knee hovers just above the floor.
4. 04Push through the front foot to stand and immediately raise the opposite knee.
5. 05Alternate legs, traveling forward with each rep.

Checkpoints

• -The raised knee reaches at least hip height with a fully upright torso.
• -The front knee tracks over the toes in the lunge, not caving inward.
• -Each lunge is deep enough that both knees reach roughly 90 degrees.
• -Balance holds at the top of the knee raise without a wobble step.

Common mistakes

• -Rushing the knee raise and skipping the balance pause.
• -Taking short lunge steps that keep the rear hip from extending.
• -Leaning the torso forward as fatigue builds.
• -Letting the rear knee slam into the floor.