Legs · Bodyweight
Reverse Lunge High Knee Forward Lunge
How to do the reverse lunge high knee forward lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step one leg back into a reverse lunge, drive up and bring that knee high to the front, then step the same leg forward into a front lunge. Push back to center and repeat the sequence.
- 1Front glute and quad driving out of each lunge
- 2Hip flexor pulling the knee up high in the transition
- 3Core braced to stay balanced through the flow
Common mistakes
- Letting the front knee collapse inward in either lunge
- Rushing the high-knee and losing control
- Leaning the torso forward instead of staying tall
Muscles worked
The reverse lunge high knee forward lunge 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
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the reverse lunge high knee forward 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 quads exercises
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- 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.