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High Knees

Difficulty: ⭐ Beginnercore

Home Setup

Perform in any open space with enough room to move your arms freely; use a yoga mat or carpet for cushioning if on hard floors

Open floor spaceExercise mat (optional)

💡 Pro tip: Place a piece of tape or marker on the wall at hip height to give yourself a visual target for knee height consistency

Gym Setup

Open floor space or cardio area with adequate cushioning

Safety: Ensure proper footwear with good cushioning and ankle support; avoid slippery surfaces

💪 Muscles Worked

Hip FlexorsQuadricepsCalvesCoreGlutes

⭐ Why This Exercise?

High knees are an excellent cardiovascular conditioning exercise that elevates heart rate quickly while building lower body power and coordination. This movement improves running mechanics, develops hip flexor strength, and enhances overall athletic performance while burning significant calories in minimal time.

Make It Easier

Regressions for building up strength

1. Marching in Place

none

Slower tempo with controlled knee lifts reduces impact and cardiovascular demand

2. Alternating Knee Raises

none

Pausing between each knee lift allows for better form control and reduced intensity

3. Seated High Knees

chair

Performed from a chair, eliminates balance requirements and reduces overall intensity

Make It Harder

Progressions for advanced athletes

1. High Knees with Forward Movement

none

Adding horizontal displacement increases coordination demands and cardiovascular challenge

2. Weighted High Knees

dumbbells + weighted vest

Holding light dumbbells or wearing a weighted vest increases resistance and metabolic demand

3. High Knees to Burpee

none

Combining high knees with burpees creates a more complex, full-body conditioning challenge

↕️ Similar Movements

Butt Kicks
Complementary running drill focusing on hamstrings instead of hip flexors
Mountain Climbers
Similar hip flexor engagement but performed in plank position for added core demand
Jumping Jacks
Alternative full-body cardio exercise with lateral movement pattern
Running in Place
Lower intensity version with less knee drive and hip flexion
Skater Hops
Lateral plyometric alternative that develops similar cardiovascular conditioning

Form Checklist

✓Drive knees up to hip height or higher with each rep
✓Stay on the balls of your feet with quick, light contact
✓Pump arms in opposition to legs as if sprinting
✓Keep core engaged and maintain upright posture
✓Breathe rhythmically and avoid holding your breath

Common Mistakes

  • •Leaning backward or hunching forward instead of maintaining upright posture
  • •Not lifting knees high enough, reducing effectiveness of hip flexor engagement
  • •Landing heavily on heels instead of staying light on the balls of feet
  • •Holding breath or breathing irregularly, limiting cardiovascular capacity

📈 When to Progress

Progress when you can maintain proper form for 30-60 seconds continuously with knees reaching hip height, controlled breathing, and consistent tempo without significant form breakdown