Legs · Bodyweight
High Lunge
How to do the high lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
From standing, step one foot back into a long lunge and bend your front knee to about 90 degrees while keeping the back leg straight and heel lifted. Sink your hips down and hold, feeling a stretch through the back hip. Hold, then switch sides.
- 1A stretch through the front of the rear hip and thigh
- 2Front quad and glute supporting the position
- 3A tall chest with hips sinking toward the floor
Common mistakes
- Letting the front knee drift past or inside the toes
- Collapsing the torso forward over the front leg
- Bouncing into the stretch instead of holding steady
Muscles worked
The high lunge mainly works the hip flexors and quads, with the glutes and hamstrings assisting.
- Hip FlexorsPrimary
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the high lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.