Lateral Lunge to High Knee
- Duration: 00:00:26
**Body Part/Parts Used:**
- Adductors (Inner Thigh Muscles)
- Abductors (Outer Thigh Muscles)
- Quadriceps (Front of Thighs)
- Hamstrings (Back of Thighs)
- Glutes (Buttocks)
- Hip Flexors
- Calves
- Core muscles for stability
**Equipment Needed:**
None (Body Weight)
**Difficulty:**
Intermediate
**Directions:**
1. Start by standing tall with your feet shoulder-width apart, arms relaxed at your sides.
2. Take a large step to the right with your right foot, keeping your toes pointed forward. As you step, bend your right knee into a lunge, keeping your left leg straight.
3. Go as deep into the lunge as your flexibility and strength allow, ideally so your right thigh is parallel to the ground. Make sure your right knee is directly above your right ankle.
4. Push off your right foot to return to the starting position, but instead of placing your foot back on the ground, raise your knee high in front of you, engaging your core and hip flexors.
5. Lower your right foot back to the starting position and repeat. Do the same on the left side after completing the set on the right side.
**What it does and benefits:**
The Lateral Lunge to High Knee is a compound exercise that targets multiple muscle groups. It enhances lower body strength, stability, and flexibility. The lateral lunge part of the exercise emphasizes the inner and outer thighs, while the high knee engages the hip flexors and helps work on balance and core stability. This exercise is also useful for boosting agility and coordination, making it a versatile addition to your HIIT training routines.
- Adductors (Inner Thigh Muscles)
- Abductors (Outer Thigh Muscles)
- Quadriceps (Front of Thighs)
- Hamstrings (Back of Thighs)
- Glutes (Buttocks)
- Hip Flexors
- Calves
- Core muscles for stability
**Equipment Needed:**
None (Body Weight)
**Difficulty:**
Intermediate
**Directions:**
1. Start by standing tall with your feet shoulder-width apart, arms relaxed at your sides.
2. Take a large step to the right with your right foot, keeping your toes pointed forward. As you step, bend your right knee into a lunge, keeping your left leg straight.
3. Go as deep into the lunge as your flexibility and strength allow, ideally so your right thigh is parallel to the ground. Make sure your right knee is directly above your right ankle.
4. Push off your right foot to return to the starting position, but instead of placing your foot back on the ground, raise your knee high in front of you, engaging your core and hip flexors.
5. Lower your right foot back to the starting position and repeat. Do the same on the left side after completing the set on the right side.
**What it does and benefits:**
The Lateral Lunge to High Knee is a compound exercise that targets multiple muscle groups. It enhances lower body strength, stability, and flexibility. The lateral lunge part of the exercise emphasizes the inner and outer thighs, while the high knee engages the hip flexors and helps work on balance and core stability. This exercise is also useful for boosting agility and coordination, making it a versatile addition to your HIIT training routines.
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