Walking Lunges with Knee Lift

Walking Lunges with Knee Lift is a dynamic exercise that combines the lunge movement with a knee lift to strengthen the lower body, improve balance and increase flexibility. This variation of the classic lunge challenges the glutes, quadriceps, hamstrings and core while improving hip stability and balance.

Correct Form and Technique

How to perform Walking Lunges with Knee Lift :

  1. Starting position: Stand with your feet hip-width apart, and take a big step forward with one leg.
  2. Lunge: Bend both knees until the back knee almost touches the ground. Keep your upper body upright and your core engaged.
  3. Knee Lift: As you rise from the lunge, bring your back leg forward and lift your knee up toward your chest in a controlled motion.
  4. Breathe: Breathe in when you go down into the lung, and breathe out when you lift the knee up.

Common Errors

To ensure proper execution, avoid these mistakes:

  • Posture: Avoid leaning forward under the lung. Keep your back straight and your core tight.
  • For fast movement: Make sure you perform the exercise in a controlled manner, especially when lifting the knee for balance.

Modifications and Variants

Here are some variations to adjust the intensity:

  • Beginner level: Perform standard walking lunges without knee lifts first to master balance.
  • Advanced Level: Add dumbbells or a kettlebell to increase the resistance and strength challenge.

Repetitions and Sets

Aim for 3 sets of 8-12 repetitions per leg. This exercise can be integrated into your leg or core training to improve lower body stability and strength.

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