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Exercise guide
High Knees
A bodyweight cardio drill where the knees are driven up to hip height in rapid alternation.
What this exercise works
- Muscles
- hip flexors · quadriceps · gastrocnemius · rectus abdominis
- Goals
- endurance
- Equipment
- No equipment
- Category
- Cardio
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Stand tall with feet hip-width apart.
- Drive one knee up toward the chest while pumping the opposite arm.
- Quickly switch legs, mirroring the arm action.
- Continue alternating at a fast pace.
- Continue for the prescribed work interval.
Technique cues and common mistakes
- Drive the knees up to at least hip height.
- Stay light on the balls of the feet.
- Keep the torso upright — do not lean back.