How To Do Reverse Lunges to High Knee?

Home exercises nowadays became the new normal due to the effect of the COVID-19 pandemic wherein we are all prohibited to go out of our homes. So instead of going to the gym for your daily exercise routine, we tend to choose home workouts. Exercises have a lot of variations – from strengthening your core, leg workouts and cardio exercises.

Today, in this article we focus on exercises that will strengthen and tone your legs. We start to discover how to do Reverse Lunges to High Knee in the proper way and posture as we also learn and understand some of the benefits that this exercise could bring you if we consistently perform them everyday.

Reverse Lunges to High Knee Exercise

This exercise is a bodyweight exercise that is surely worth your time and effort. It strengthens your leg muscles to shrink your thighs and tone your behind. Reverse lunges to high knees is a good exercise to activate your core, glutes and hamstrings. It also works your quadriceps, hamstrings, glutes, calves, and all the stabilizer muscles of the ankle, your abs and your balance coordination as well. 

Which muscles are involved in this exercise?

• Quads
• Glutes
• Hamstrings
• Iliopsoas

How to Perform Reverse Lunges to High Knees

Starting position: Stand with your arms at your sides and keep your feet shoulder-width apart.

1. Stand with one leg forward and one leg back

Take a large step backward as you bend both knees so that they form a 90-degree angle. Your front thigh must be parallel to the floor and your calf should be perpendicular to the floor. 

2. Bring your back leg forward and your knees down towards the ground
3. Drive back your knee up towards the ceiling into a march position
4. Slowly return to the starting position the continue with the other leg to complete one repetition

Read also: Exercise: How Much Do I Need Every Day?

Check out the video of Alan Chang, one of our Kinesiologists at Evergreen Rehab and Wellness clinic on how he does this exercise correctly.

Common Problems of this Exercise

• It’s hard to keep my balance

The key for you to find your balance is to seriously take the exercise and not to be pressured to do it quickly. Try to do it slowly and aim for the proper form instead of just aiming for many repetitions. Once you’re comfortable, you will finally pick up the pace

• Poor posture

Mostly, since they want to do as many reps as they want to beat their records, they forget to do the exercise properly. Make sure to keep an upright position throughout the movement with your chest up, shoulders back and core engaged.

• Improper Alignment of Front Knee

Do not allow your front knee to collapse inward or pass your toes can stress the joint in your knees and will not allow proper muscle engagement. Maintain your front knee in line with your toes, pointing in the same direction. Your knees should bend at a 90-degree angle when you lower your body.

• Core Muscles Disengaged

Keep your core muscles engaged throughout the exercise to stabilize your spine, improve your balance and perform correct movement dynamics. This will avoid injuries while doing this exercise.

To further enjoy this exercise in a proper form that will utilize the muscle groups that will be activated during the exercise, you may try to find an amazing guide or professional to help you do it properly.

At Evergreen Rehab and Wellness, we make sure that our professionals could help our clients do each movement in the proper frame and posture it should be. We have Kinesiologists whom you can fully trust and will teach you how each exercise will make you benefit.

We also aim to let you experience full recovery through every exercise that you will need to strengthen your body and have the best endurance it should have to go through everyday without having the risk of being injured and enjoying the life you have without pain while keeping your body in shape and in its best mobility.

Visit our locations and know the wellness plan you need in your condition and for your goal.

Book for a Kinesiologist at the following location:

• Brentwood
• Coquitlam
• Langley
• Surrey