Legs · Bodyweight
Reverse Lunge High Knee
How to do the reverse lunge high knee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall, then step one leg back into a reverse lunge, lowering the rear knee toward the floor. Drive through the front heel to stand and explosively bring the rear knee up to hip height in front of you. Lower under control and alternate legs.
- 1Front glute and quad working through the lunge
- 2Drive from the front heel powering you up
- 3Hip flexor and core snapping the knee up at the top
Common mistakes
- Letting the front knee collapse inward
- Crashing the back knee into the floor
- Losing balance by rushing the knee drive
Muscles worked
The reverse lunge high knee mainly works the quads and glutes, with the hamstrings, hip flexors, lower abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Hip FlexorsSupport
- Lower AbsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the reverse lunge high knee 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.